One of the only TV shows I keep up with is “The Biggest Loser.” I do not agree with everything, but am also inspired by how the contestants transform not only physically, but mentally. In an episode a couple of weeks ago, the contestants went home for two weeks. When they returned to the ranch, one of the contestants said that she learned that saying “no”  to food and other things that would not move her towards her goal was really saying “yes” to herself and her success.

That statement struck me as profound. What a mind shift! That attitude can enable all of us to stay on track towards our goals. When you come across something or someone who will not move you forward, you can say “no.” And, that “no” will help you move forward and reach your goal. That “no” is really a “yes” to yourself and your goals.

Are there things that you can say “no” to that really are a “yes?” I encourage you to look for those things that do not move your forward – food, eating opportunities, and people. Practice saying “yes” to yourself and “no” to those things that do not help you. 

What kinds of things can you say “no” to that really are saying “yes” to yourself?

Food companies are always trying to get us to think their food is good for us, which can encourage us to eat more. A friend sent me a link a couple of weeks ago to a story that Frito-Lay is going to start making half of their foods using natural ingredients.  Over the holidays, John and I wanted cinnamon rolls for breakfast. We were in Whole Foods and picked up some packaged cinnamon rolls that are touted as “All Natural.” Using terms such as “natural” and “organic” are an attempt to give a food a halo – getting you to think it is better for you than it may be.

I’m probably the only person who compares nutrition facts panel for cinnamon rolls. The cinnamon rolls labeled as “all natural” have 5 rolls per can with each roll having 280 calories, 14 grams of fat, 51 grams of carbohydrates, and 4 grams of protein. A similar cinnamon roll – Pillsbury Grands Cinnamon Sweet Rolls with Icing have 310 calories per roll, 9 grams of fat, 54 grams of carbohydrate, and 5 grams of protein. Not really a lot of difference between the two. Even when I look at the ingredient lists there is not a lot of difference between the two. Choosing the “all natural” cinnamon roll isn’t really a “healthier” choice.

Next time you are in the store and you see labels that make you think the food is “healthy” take a look at the nutrition facts panel and the ingredient list and determine for yourself if it really is a better choice for you.

This is a re-print from November, 2009. I know the holidays are stressful for so many of us – particularly because of all the food. It is OK to indulge, but be sure you enjoy the foods you choose to eat – pay attention to how they taste, smell, look, and feel in your mouth. If you only get them once a year, take time to really enjoy them.

Thanksgiving is a time of giving thanks. Thanks for all that we have – friends, family, health. Even thanks for the challenges we have faced since those challenges often make us appreciate what we have even more. We also give thanks for the food that we prepare, serve, and eat on Thanksgiving day.

However, it is easy to get lost in the food on Thanksgiving and forget about giving thanks – real thanks – for it. Most of us will have more food on the table than can be eaten on Thanksgiving day and in the days after. Most of us focus on how much we can fit on our plates and in our stomachs rather than on the blessing of having the food available to us.

For those of us working on losing or maintaining our weight over the holidays, Thanksgiving can present a HUGE challenge. So much of the Thanksgiving holiday is wrapped up around food. So, what are you do to?

Give yourself permission to indulge. Thanksgiving comes once a year. What you eat on one day should not sabotage your efforts for the weeks and days before and after Thanksgiving. I would rather have a client give themselves permission to indulge and enjoy the food, the company, and the day rather than constantly worrying about how many calories is in the pumpkin and marshmallow casserole. My only rule for giving yourself permission to indulge is that you indulge fully – by engaging all of your senses. Choose only foods you really, really want to eat. If you are not sure, take a bite or two and return for more if you like it and are still hungry later. Pay attention to how the food looks and smells. What sounds are going on around you? And, how does the food feel and taste in your mouth? Eat slowly and enjoy each bite; there is plenty of food. You do not have to rush to get more. Give thanks for each bite by enjoying it fully. Pay attention to how full you are as you eat. Every few bites stop and ask yourself “am I still hungry or am I satisfied?” If you are satisfied, stop. There will be plenty of leftovers to snack on later. Thank each person who prepared any part of the meal. And, do not feel guilty about what you chose to eat.

The day after Thanksgiving, start following your eating plan again. If there are leftovers, fit them into your daily eating plan – if you want to eat them. The key is to get back on track as soon as possible to reach your goal.

I’m sending this tip out a bit before Thanksgiving to give you some time to think about it and prepare yourself mentally for the day. You can start rehearsing in your mind – visualizing – how you will fill your plate, how you will sit and enjoy each bite now. That way, it will be easier – almost automatic – to do when the day arrives.

And remember, give thanks not just on Thanksgiving, but every day of the year.

Notes:

I didn’t mean to scare anyone last week. I was diagnosed with hypothyroid which can be managed with medications. Just remember, if you think something is wrong, get checked out.

I write a weekly newsletter primarily about nutrition topics and, on occasion, other things. I’m re-printing last week’s newsletter here because it is an important issue. If you would like to subscribe to my weekly newsletter, go to www.eatingforperformance.com, enter your email in the box, and reply to the confirmation email. The archive can be found here.

Enjoy!

We encounter so many numbers in our daily lives. Speed limits, serving sizes, weight, and . . .clothing sizes. Clothes shopping is one of my least favorite activities. Clothing manufacturers do not make clothes to fit my body. And, different stores and different lines seem to enjoy randomly assigning sizes to clothing. In one store I may be a 6 and in another a 12. And, let’s not even get into talking about shopping for jeans.

I have finally accepted that the number on the tag is just that – a number. Just like the number that shows up on the scale, it does not determine my self worth. It is not like anyone sees that number and knows my size (unless I wear my shirt inside-out, or they work in the clothing industry). When I try on something that does not fit, rather than starting negative self-talk, I tell myself that it was not made for me. If I have to go up a size, I tell myself that that is not cut right for me and, perhaps a larger size may fit better. I also will go up a size to get one part to fit (hips, for example), then have it tailored.

I have also learned that I cannot expect clothes to fit off-the-rack. I have a great tailor who can make all sorts of adjustments. Neckline too low? Take a little out of the shoulders. I’m also curvy, so I almost always have to have the waist taken in on pants and skirts. If I’m not sure if she can alter something, I will buy it and take it to her for her opinion. If she can’t fit it, I take it back.

Even thought I know all of this, clothes shopping is not on the top of my “fun things to do list.” But, I am getting better at it and learning to enjoy it. Next time you step in that dressing room and what you are trying on does not fit, just tell yourself “that size is just a number, and it was not made for me.” Then, decide if you want a different size or if a tailor can fix what is not fitting just right.

Mindful eating is an area where I continue to hone my skills both personally and professionally.  Recently, I have been reading Eat What You Love Love What You Eat by Michelle May, M.D.  In the first chapter she talks about being in charge, not in control.  At first glance, “in charge” and “in control” seem like the same thing.  But, something kept nagging at me about the difference.  I’m still working it through, but thought I’d share some thoughts with you about being “in charge” of your eating vs. being “in control” of your eating.

When I think of being “in control” there is a negative – not being in control.  It almost seems like that if I’m “in control” there is a chance of being “out of control”.  For some reason “being in control” sounds rigid, restricting.  Maybe that is why we think so much about being “in control” or having “self control” when we are working on changing or maintaining our weight or following a diet.  It lends itself to labeling things “good” or “bad.”  Being “in control” is being “good.”  Being “out of control” is being “bad.”  It also seems like when you are “in control” your options are limited because everything has to stay controlled.

In contrast, being “in charge” implies that you are responsible for what happens.  There is flexibility, and you have the ability to weigh the pros and cons of decisions.  You can then make a decision and take responsibility for it.  When you are “in charge” there is not the same sense of “good” and “bad.”  You can make a decision to do something (have that slice of birthday cake) or not do something (not eat that candy bar) because you have looked at the pros and cons of the choice.  You are empowered by being “in charge” and are responsible for what happens.

I like the idea that we are “in charge” of our eating.  Part of mindful eating is making decisions when and how to honor your body’s hunger signals.  It is hard to make those decisions if you are “in charge” of your eating (when your body may be asking you for something different).  Being “in control” allows you to listen to your body’s signals and decide “am I really hungry?”, “what am I really hungry for?” and decide.  You can decide to eat that candy bar when you are stressed when you are in charge and take responsibility for that decision.  However, when you are “in control” and you eat that bag of M&Ms you then may feel guilty because you were “out of control.”

“How does all of this relate to eating?” I hear you asking.  I would like for you to think about if you think you are “in control” or “in charge” of the eating choices you make.  How does that mindset affect how you eat – what you choose to eat and not to eat, when you choose to eat or not to eat.  If you have the mindset of being “in control” how would your eating change if you were “in charge” instead?

Over the next week think about being “in charge” vs. “in control” and see if you find differences in the decisions you make and what you choose to eat.

Eating mindfully can be a great way to achieve and maintain your body’s best weight.  Notice I did not say “ideal” weight.  Your body’s best weight may be higher or lower than what is calculated or found on insurance weight charts.  Our bodies are finely tuned machines.  They need fuel to run.  The better the fuel, the better they run.  Give your body excess fuel, and it stores it in case it needs it later.  Our bodies also have a fuel gauge like a car.  Unfortunately, the body’s fuel gauge is not visual and can be a bit hard to interpret.  Our body’s fuel gauge is a feeling of hunger.  However, our brains can interfere with the fuel gauge and we eat when we are not hungry but think we are, or are bored, angry, sad, frustrated. . . . the list could go on and on.

However, to start getting back in touch with your body’s fuel gauge and start working towards mindful eating, you can use three little words whenever you are thinking you need to eat: “Am I hungry?”

Do you know or remember what true hunger feels like?  Sometimes your stomach rumbles, you feel lightheaded, if you are really hungry you may get the shakes, or a headache.  It is important to ask yourself, “am I hungry” when you are thinking about eating to check you body’s fuel gauge.  If you are hungry, then choose high quality fuel for your body.  If you are not sure, maybe you should choose wait a few minutes.  If you are not hungry, but want to eat anyway, take ownership of that choice.

You can also ask yourself, “am I still hungry?” while you are eating.  Pause, put your fork down and ask yourself those three little words.  If you are still hungry, take a few more bites.  If not, stop.  If you are not sure, wait a few minutes.

For the next week, remember to ask, “am I hungry?” when you are thinking about eating and see if paying attention to that fuel gauge changes how and what you eat.

Have you ever been around someone who is continually pushing food on you or others?  Parents and grandparents are excellent at being “food pushers.”  I was in a meeting this week where the host was continually offering chocolate cookies to everyone at every break.  “Want a cookie?”  ”Want a cookie?”  Yes! I want a cookie!  But, I’m not going to have a cookie.   This is a very difficult thing for me to do, and honestly I would have eaten the whole bag of cookies if I didn’t have a good reason not to.  Right now, not eating those cookies is more important to my health than eating them.  So, I was able to avoid the temptation.  However, I know it is not always that easy.

What should you do when you encounter a food pusher?  Unfortunately, it is usually someone you know.  Its not like you’ll be walking down the street and some guy opens up his trench coat and say “Hey, I got some fresh, hot, gooey chocolate chip cookies here.  Want one?”  No, that would be easy.  Usually the food pusher is  someone who you do not want to hurt.  Or, someone who associates food with love.  “Come on Jimmy, you’ve always loved my chocolate cake and I made it just for you.”

1. Take a small serving and enjoy it.  However, if you know a small serving will set you off and you’ll end up eating more, try not to even do that.
2. Say, “Thank you so much!  But, I’m stuffed right now.  Maybe in a little while.”
3. Say, “Thank  you so much!  I’m stuffed right now.  How about if I take some home for later.”  Then, either give it to an urban camper (AKA homeless person) or throw it away when you get home.
4. Explain to the person that you really do love them and their food, but you are trying to eat healthier/maintain your weight/lose weight/whatever is the right message.  Then, suggest something to do with them that is non-food related.
5. If you have a good relationship with the person, you can gently say tell them they are being a food pusher.  Often, people don’t realize what they are doing and will stop when they realize it.

I was talking with someone over the weekend who has a strong desire to lose weight and get healthy.  One of the biggest challenges she faces is that she grew up in a Southern way.  That typically means lots of butter, gravy, sauces and fried foods.  She had gotten away from the fried foods, but was having a lot of problems getting away from using a lot of butter, gravy and sauces.  Her husband and children are also used to all the goodies on their food.  Talk about a challenge – not only changing your eating, but that of other people.

We talked for a while and what I told her was that your taste can change over time.  Just because you like a lot of butter now does not mean you always have to like a lot of butter.  How do you get your taste to change?  Just a little bit at a time.

What do I mean?  If you are used to using a tablespoon of butter, use a little less next time and a little less the time after.  A tablespoon of butter has 102 calories.  If you use 1/3 less, you’ve saved 34 calories.  “Only 34 calories?!?!?” I hear you saying.  Yup.  But, over time, those little changes can add up.  If you eat 1/3 less each time you have a tablespoon of butter, and you have two tablespoons a day, that adds up to almost 500 calories a week.  500 calories a week would be over just about a half a pound a month.  If all you changed was the butter.  Just imagine if you ate just a little bit less of other foods?  It would add up – every day, every week and every month.

You can use little changes to change your taste to other things as well.  For example, if you don’t like whole wheat pasta but want to, you can start by mixing 3/4 regular and 1/4 whole wheat pasta.  Next time, add a little more whole wheat and a little less regular.  Slowly add more wheat and less regular.  Before you know it, you’ll be eating all whole wheat.  The same thing can work if you want to switch from whole, or 2% to skim milk.  Just mix the two in different amounts until you get used to the taste.  It just takes a little bit . . . of time.

I hope you can think about just a little bit. . . next time you look at the butter, sauce, gravy or whatever your challenge is.

Did anyone else step on the scale last week and get a reality check?  I know I did.  However, I also know that if I’m on the scale January 1st or 2nd, that is not a “good” checkpoint.  Over the years, I’ve gotten to know that my body is really good at retaining water.  If on New Years I had a couple of, um, beverages and some salty food, I can be up as much as four pounds due to water.  It takes a few days to get things back to normal.  So, if I step on that scale and the number is higher than I expected I check it for a few days to see what is really going on.

However, if the number stays higher than I’d like for a week or so, then I start looking at making some changes to my intake and activity.  I’ll look for places to cut a couple of hundred calories (typically 200 – 500) through out the day.  However, there is one place I will NEVER cut calories.  What’s this “magic” place?  My recovery eating.

Typically if you work out for 60 to 90 minutes or longer, you need to think about a recovery meal.  When you workout for 60 to 90 minutes or longer, your body depletes the glycogen stores in the muscles and liver.  The result . . . fatigue.  If you have a recovery meal, you’ll be ready to face the rest of the day and ready for that next workout.  The recovery meal can also help if you find yourself hungry all day after a workout – even if it is less than 60 minutes.

Here are some guidelines for the recovery meal:

• Consume it within 30 minutes of finishing your workout.  Your muscles are like sponges during this time and will suck up the carbohydrates and protein you consume.
• Eat/drink something that has 3 to 4 grams of carbohydrates for every one gram of protein.  This has been shown to optimize the uptake of both carbohydrates and protein by the muscles.
• Have it ready so you don’t have to think about it.  If you have to think about it, you might not have it.
• Try different things to see what works for you.  I have two favorite recovery drinks, but there are a lot out there.  Try a few (many have sample packets) to see which you like best.

Why don’t I cut calories from my recovery meal?  Because, I know I don’t feel as good the rest of the day, and because my next workout will suffer.  Neither of those are things I’m willing to compromise for a couple of hundred calories.  I’d rather get the calorie reduction from other places and have a great day and great next workout.

So, if you’re working out (and getting faster in the off season like all my Endurance Nation buddies), be sure to get in that recovery meal.  If you’re trying to lose some weight, look for other places to cut calories – for example use smaller portion sizes.  For more ideas, you can check out my newsletter archive.

Here’s hoping you have a happy and healthy 2009!

• S = Specific
• M = Measurable
• A = Action-oriented
• R = Realistic
• T = Timely

If the goal is “lose weight” it isn’t a SMART goal (doesn’t really meat any of the SMART guidelines except, maybe, realistic – we’ll presume it is realistic).  Let’s try again: lose 15 pounds.  Still not completely SMART.  One more time: lose 15 pounds by June 1 by working out at least five times a week and reducing my calorie intake by 500 calories per day.  That one is a bit longer, but it is also SMART.

• S = specific: has an amount of weight, due date, and details for working out and calorie intake
• M = measurable: weight, date, number of times to workout and calories to cut are all measurable
• A = action-oriented: the workout goal and calorie amounts are both actions to help achieve success
• R = realistic: we’ll presume all of the items listed are realistic
• T = timely: has a due-date to help with accountability

Second, big goals – like the one above – should also be broken into smaller goals.  These smaller goals help make the big goal achievable.  The smaller goals should also follow the SMART guideline.  Smaller goals can cover any timeframe from a day to a couple of weeks.  Continuing with the previous example, a couple of smaller goals could be:

• Go to bed by 9PM to be able to get enough sleep and get up at 5AM Monday, Tuesday, Thursday and Friday to work out for an hour for the next three weeks.
• Pack lunch and snacks for tomorrow and include choices such as yogurt, fruit and light string cheese.

Both of these smaller goals meet the SMART guidelines.