Going out and still maintaining a healthy weight

Kick the Habit, Get Some Boots

Have a soda or Frappuccino addiction? Set that money aside for something fun. Every time you would normally go for the high calorie beverage, save that money instead. One weight loss client had such a Starbucks habit that she was able to buy a new pair of boots in two weeks!

Have Lots of Sex

Besides the obvious fun factor, you can burn around 150 calories per half hour. An orgasm can also give you that same endorphin release that usually comes from chocolate

Walk Around the World

Get a pedometer and set a goal to walk the distance it would take to get to your dream travel spot. Set aside some money for each mile you walk and, once you have walked the distance to reach your destination, reward yourself by travelling there.

Join a Team

Whether it’s for a charitable cause, to be social with your coworkers, or because you’re a softball legend, it’s often more fun and rewarding to be active with a group.

What are your fun weight loss goals?

Still don’t care? Some sources estimate that the average American meal has ingredients that come from 5 different countries.  We’re not talking about culturally diverse cuisine here. That’s a long time from farm to plate if you ask me.

Beautiful Farmer’s Market Flowers

Farmer’s Market Tips

Farmer’s markets may be a bit intimidating to newbies, but there are some well-guarded insider tips that can make sure that you get the freshest foods at the best prices to keep your summer shape intact.

1) Go at the beginning: You can have your pick of all the strawberries your heart desires if you arrive first

You have to get to the farmer’s market early to get the sea urchin delight!

2) Or the end: there’s more selection at first, but you may be able to snag some deals if you wait until the last hour or so. Vendors may be ready to get rid of their leftovers at a lower price if they don’t want to cart it back home.

3) Listen to the vendors: farmers are experts about their produce.  They can help you pick the perfect tomato depending if you want to use it today or later in the week. Ask them how to cook the tempting squash blossoms that you’ve never seen before.

Weight Loss at the Farmer’s Market

Want to shed a few pounds now that summer is here? One of the simplest (although not the most glamorous) changes to make to help you lose weight is to increase your fruit and veggie intake.  Here are some veggies that are in season:

Artichokes: At 45 calories and a whopping 10 grams of fiber a pop, you can’t go wrong with my favorite thistle. Eating one will give you 1/3 of your fiber needs for the day. Steam or grill them and dip in balsamic vinegar for a low-calorie treat.

Summer Squash: Another low-calorie choice, 1 cup of yellow squash has about 20 calories and is a good source of vitamin C. They are delicious grilled.  Or thinly slice them and use them as a substitute for noodles in your lasagna for a lighter summer version of this Italian fave.

Farmer’s Market Activities

Farmer’s markets aren’t just about delicious nutritious food.  Add some activity by walking to or from the event, or take a few laps around the area to scope out the offerings before you commit to a purchase.  Bring the kids and let them pick out one fruit or vegetable they want to try for dinner.

Want more summer slim down tips?  Watch my appearance on the San Diego NBC news.

What are you doing to stay in shape this summer?

Small changes add up

You don’t have to become a vegan overnight or run five miles today. Add some veggies to your plate or go meatless for a meal. There’s a big happy range between all and nothing.

Try something new

Adding a little spice to your daily routine can keep you interested and on track. Try a new exercise-get outside and play volleyball with the family or go dancing with friends. Is there something you’ve always wanted to do and keep putting off? Give it a chance for 30 days to see if it’s right for you.

How’s it working for you?

You can’t keep doing the same stuff and expect different results unless you’re Gary Busey. You are where you are today as a result of the choices you have made in the past. The beautiful part is that you just have to make changes now to become the person you want to be in the future. A year from now you will wish you had started today.

Is it time for a change? How are you going to reconnect with your resolutions and yourself?

I’m going to make more time for the things and people I care about. What about you?

I have spent the last few nights craving your company, but I was too lazy to go to the grocery store. I will do better tonight, my delicious thistle. In the meantime, I’d like to use this letter to express my sincere devotion to you.

I recall when we first met many years ago.  You were grilled, and dipped in butter.  I remember it like it was yesterday. And since that moment, my life has changed for the better. Your inulin provides me with a soluble fiber like substance that helps me to feel fuller longer. You’re a prebiotic that ferments in my gut and feeds my good bacteria. You help me maintain my weight, lower cholesterol, and absorb calcium. How can I ever repay you for all of that?

Oh arti, how do I love your nutrient content?  Let me count the ways:

1) You help me maintain my weight with only 64 calories and 0 g fat

2) You keep me fuller with 10 g fiber and 3 g protein

3) You provide me with 15% of my daily vitamin C, 22% vitamin K, 27% folate, and 10% potassium

When we are apart I think about you constantly. I sneak glances when I see you at the grocery store. My mouth waters every time I see you on a menu. I can’t imagine my life without you.

Forever yours,

Notorious RD

P.S. I’ve included some pictures of what I’m going to do next time we are together.  Enjoy!

At the store, yum!

Steaming and grilling are the most simple ways to cook artichokes.

Artichokes don’t have to be dipped in mayo or butter! Try some of these weight friendly alternatives:

Balsamic Vinegar

Vinaigrette of olive oil, lemon, and garlic

Salt and pepper

What healthy food do you love enough to write a love letter to?

If it sounds too good to be true… yeah. Artificial sweeteners aren’t the magic pill scientists were hoping for when they sat in their chemical filled labs, altering the structure of natural food. The recent studies and reviews are pretty mixed when it comes to artificial sweeteners and weight loss. The argument that artificial sweeteners can help you lose weight is pretty simple: they’re calorie-free and could possibly lower overall calorie intake.  But the argument that they hinder weight loss is more complex and a bit more intriguing.

Speaking of too sweet, meet Super Pepe! And he’s all natural.

Why artificial sweeteners may keep you from losing weight:

1) Artificial sweeteners may make you fatter.

Soft drink consumption (regular or diet) was linked to obesity and increased waist circumference in a 2007 study in the “Journal of the American Heart Association.” Yes, people who drank diet soda weighed more than people who didn’t drink soda.

2) They may confuse the body’s natural ability to count sweet calories, which can lead to overeating.

There’s a reason people compare taking care of your body to car maintenance. Your body is a fine-tuned machine, and it’s freakin smart. It has many mechanisms in place to alert you if you’re overeating. But this study shows that artificial sweeteners may disrupt this process and cause you to eat more.

3) Eating foods with artificial sweeteners make you crave sweeter food and drinks.

Artificial sweeteners are waaaay sweeter than natural sweeteners. It only takes a little bit of artificial sweetener to flavor your coffee or tea, but it takes tablespoons of the raw stuff. If you’re chugging diet soda like it spewed from the fountain of youth, then something that’s naturally sweet, like an apple, isn’t going to taste as sweet to you. If you consume artificial sweeteners, it takes more for you to get your sweet fix compared to someone who doesn’t do diet foods.

What next?

If you’re a diet sweetener junkie, don’t worry. Making the change to healthier, more natural foods can help you feel better and drop the weight. Try some of these delish recipes.

Non-artificial alternatives:

Instead of diet soda, try:

8 oz club soda (naturally calorie free) on ice

½ cup of your favorite fruit, sliced thinly (citrus, berries, cucumber, or melons are great)

1 Tablespoon of your favorite herb (mint and rosemary are popular)

Instead of ice cream, try blending these ingredients:

1 frozen banana (sliced before freezing)

2 dates

¼ cup almond, skim, or soy milk

½ cup berries

1 Tablespoon coconut shavings (without sugar added) sprinkled on top

What do you think about the artificial sweetener controversy? Are you going to drop the diet drinks and food?

Dieting makes you fat

A 2011 study of over 4,000 twins found that the more the participant dieted, the more likely they were to gain weight. If you go on a low carbohydrate diet and are avoiding bread, fruit and dessert, what’s the first thing you’re going to eat when you get off the diet?  You probably won’t be craving eggs and cheese. And you probably won’t stick to just one slice of cake.

Dieting increases extreme eating behaviors

Dieting can lead to obesity and disordered eating up to 5 years later, according to a 2006 study. Dieters were more prone to binge eating, and extreme dieting behaviors like intentional vomiting and use of laxatives. Yikes! They were also more likely to be overweight. Is dieting worth all that?

Dieting changes your metabolism

When you diet (and can stick with it), you lose weight. When you lose weight, your body needs less energy (calories) to maintain your weight. When you gain the weight back after stopping the diet (which 1/3 to 2/3 of people do), you gain it back quicker since your body needs less calories than it did before you went on the diet.

Dieting stinks

Dieting is no fun. You have to restrict foods and eat what and when someone else tells you to eat. Dieting makes you hungry, cranky and no fun to be around. And studies are showing that diets don’t even work. But there is a big grey area between daily binging and extreme dieting. Listening to your hunger and fullness cues is the healthier way to lose, and a lot more enjoyable. Ditch the diet and trust yourself.

We didn’t diet on our weekend trip to Vegas!  Here’s the view from our hotel room.

Why do you think that diets don’t work?

1) Listen to your signals. Think about how full or hungry you are feeling right now. Start with your stomach. Does it feel empty, neutral, or full? How about your body? Are you dizzy? Do you have a headache? Do you feel like unbuttoning your pants or taking a food coma nap? Take a second to listen to your body and rate your hunger on a scale of 1 to 10, 1 being so hungry your stomach may start to eat itself, and 10 being uncomfortably full to the point of feeling sick. Watch your body instead of the clock when deciding if it’s time to eat.

2) What do you want now? If you are slightly hungry- a 3 or 4- then it’s time to eat. But before you reach for your old standby, maybe convenient junk food or a “healthy” salad, think about what you really want. What sounds good right now? Your body is not a giant mouth, so don’t just think about what will taste good. Are you in the mood for something light or heavy? Cold or hot? Eating something that tastes good and will nourish your body will make you feel more satisfied and decrease overeating.

3) Move. Whether your goal is to run a marathon or walk a longer distance than from your t.v. to the fridge, start now. Keep hand weights by the television or computer and use them. Do some bicep curls while you read this. Do sit ups or push ups on commercials.  Or go for a walk right now. This post will be here when you get back.

4)Find distractions. Are you an emotional or bored eater? Do you cry while eating frozen cookie dough and watching sappy movies? Distract yourself. Pick a healthy hobby to turn to when the urge to eat when you’re not hungry strikes. Read a book, start a scrapbook, or join your office fantasy football or baseball league.

5) Have fun. If you are putting off things you enjoy until you lose weight, you’re not having enough fun. Go to the beach, go dancing, buy a new outfit or book that vacation.

What are you going to do today to work toward your weight loss goals?

My chubby cat Minnie isn't afraid of the food police!

In America’s war on dieting, the criminal offenders are pursued by the Food Police.  These are their probably exaggerated stories.  All suspects are innocent until proven guilty in a court of law, even if they look really guilty. 

Food Police (sauntering up to the table where Guilty Gail sits):  I see that you’re back again.  But they tell me that this time you came to us.  What do you want to tell me today?

Guilty Gail (head hanging low): Well officer, I think I committed a dieting crime today.  And I wanted to come to you to give you my story before you found out about it…

Food Police (sitting down): Ok Gail, spit it out.

Guilty Gail: I’m just so embarrassed.  It’s hard to say out loud.  I ate something bad yesterday.  I’ve been so good lately, and now it’s all ruined.  I ate… pizza.

Food Police: Mmm hmm, tell me more.

Guilty Gail: I haven’t had pizza in weeks, and I was craving it yesterday.  It had been so long.  The plan was to just have a bite, but then it tasted so good… and it had been so long… that I ate 2 whole pieces!  But that’s just the beginning.  That’s when the guilt set in.  I realized the horror of what I had done!  I mean, I ate pizza!  So I figured that since I had already screwed up, I may as well go all the way.  That’s when I ate the other 3 pieces.  I couldn’t help myself!  I wasn’t in the right state of mind.  It was a crime of passion!  Please have mercy on me.

Food Police: So let me get this straight.  You came here today because you ate some pizza.

Guilty Gail (looking at her feet):  Yes, I’m not proud about it.

Food Police: Did you steal the pizza?

Guilty Gail: Uh, no.  It was delivery.

Food Police: Did you use the pizza to cause bodily harm to another person?

Guilty Gail: No.  How would you even do that?

Food Police: Did you commit some other crime with the pizza that I didn’t think of?

Guilty Gail (looking up at the Food Police): No.

Food Police: Then I can’t come up with any crime you committed Gail.  And I tried.  But eating any food- even pizza- is not a crime.  Why did you think it was against the food laws?

Guilty Gail: I swear I read it in a diet book somewhere.  I mean, pizza has cheese and bread- it was even pepperoni pizza.  I thought it had to be a crime.

Food Police: Food isn’t good or bad Gail.  Eating pizza once isn’t going to ruin your weight loss efforts.  You should throw out those diet books before they get you in to some serious trouble.

Guilty Gail: I’m trying to kick the habit officer, but it’s not easy.  All my friends are doing it, dieting is everywhere.  But I have cut back lately.  Thanks for your help.

Food Police: Good luck Gail.  Hopefully I won’t see you back here any time soon.

Don’t be fooled by diets like Guilty Gail and so many others.  Please join us in the war against dieting.

She may not realize how much she’s had to eat today, but you can always find food nearby.  Let’s welcome Mindless Eater Maggie!

Our next contestant doesn’t stop eating until she’s fully stuffed and is perplexed about when to stop.  Give a big round of applause for Fullness Confused Fiona!

Last but not least we have someone who listens to her body before deciding if she should eat and when to stop.  Isn’t that great to hear in this society?  Hello to our returning champ, Intuitive Ingrid!

Now that we’ve met our players, are you ready to find out if we should eat it or pass?  Players, the game is simple.  I’ll give you a scenario, and you just have to be the first person to buzz in and tell me if you should eat it or pass, and why you chose that answer.  Let’s get started!

Scenario 1: It’s 10:00 in the morning, and you ate breakfast an hour ago.  But your stomach is rumbling and you’re feeling hungry.  You have a snack of almonds and an apple that you were planning on eating in the afternoon.  What should you do?  Buzz!  Mindless Eater Maggie?

Maggie: I always have food around so this has never happened to me.  Hmm… now that I think about it I rarely get so hungry that my stomach growls.  I think that you should wait to eat until lunch, since you just ate breakfast.  So I say pass.

Maggie I’m sorry to say that that answer is incorrect.  Can anyone tell me why you should eat?  Yes, Intuitive Ingrid?

Ingrid: I’ve heard that if you are actually hungry, then you should eat.  Your body knows what it needs, and it’s a good idea to listen to it.

Correct!  Let’s see if we have better luck with this next question ladies.  Scenario 2: It’s dinnertime, and you’ve eaten a side salad and a healthy portion of lasagna.  You are feeling good, but would really like an extra piece.  What should you do?  Buzz!  Fullness Confused Fiona- you were the first to buzz in.

Fiona: I think that if you aren’t full yet, then you could have another piece.  I mean, you obviously have room for one more.  And I love lasagna!  So I say eat!  Buzz!

Maggie: Don’t be tricked Fiona- I’m sure you’re not supposed to eat it since you already had one serving.  It’s probably bad to have seconds.  Pass!

This question has sparked some debate.  Ingrid, you may as well put in your two cents since everyone else has had theirs.

Ingrid: This question seems more complicated.  Usually I stop eating before I get full, but once the feeling of hunger has gone away.  But that doesn’t mean I don’t ever have seconds.  Usually I’ll wait 10 or 15 minutes, and if I’m still hungry, I’ll have more.  Sometimes I will eat even if I’m not hungry, but I’m aware of my hunger level and why I’m eating.  So I say it depends.

Our judges are debating the answer… and in an unprecedented event, all three contestants are correct!  Since we are out of time, it looks like Intuitive Ingrid will be returning as our champ.  Congratulations!  Thanks for joining us today, and don’t forget to see us next time for The Hunger and Fullness Games to find out if we should eat it or pass!

We decided to eat during happy hour this weekend for my fiancee's birthday!

What helps you decide if you should eat or pass?

-Jason: The military mastermind behind the trip who had to get out of the house quick for his wife’s girls-only weekend

-Toddski: Our tall and pensive friend that can go with any flow

-Josh (no picture): The other half of the military duo with camping skills

-Jeff: Our friend from Santa Barbara with knowledge of the camping terrain -Zane: Jeff’s 3 year old future bodyboarder who likes  Spiderman (the black, not red one)

-And me: Bringing the female vibe and healthy snacks to the table

The Food:
The best way to vacation and still lose weight is to keep it simple. For people who’s hygiene regimen included deodorant and a toothbrush, we didn’t need a hot three course meal each time we ate. We stuck to well-rounded, portable meals and snacks that mostly didn’t require refrigeration.  The one cooler that we brought was filled with beer and some meat (priorities) that left room for little else. Here’s what I brought:
-Whole grains: bread and granola bars
-Protein: Almonds, peanuts, individually packed peanut butter, sandwich meat, meat to grill
-Fruits/veggies: Bananas, oranges, carrots and mini sweet peppers
Yes, we had some beers and sausages. It’s ok to live a little a lot on vacation! We did our best to follow the 80/20 rule (80% healthy and 20% other). Balancing food and physical activity was key to weight loss camping survival.

The Activities:
Daily walks along the beach kept us active. But we didn’t stop there. We hiked up a steep hill to uncharted territory, took brisk walks to out of the way surf spots, and the boys bodyboarded. We found activities we enjoy and kept moving. There was still plenty of time left over to veg by the campfire and read on the beach.

The Bottome Line:
You can still focus on your health and enjoy your freakin vacation!
Does the temperature of your drinking water matter to weight loss? Check out my LIVESTRONG article to find out more.
How do you stay healthy while on your freakin vacation?