Weight Management and Calorie Counting

Weight Management and Calorie Counting

Tracking your weight management via calorie counting seems pretty easy. After all, if you burn more than you eat, you lose weight, right? If you’re not losing weight, then you’re eating and burning at the same rate. And if you’re gaining weight, then you’re eating more than you burn. Straightforward stuff, but keeping track can be difficult. Even if you keep a food diary, and you’re very honest about it, you can still get tripped up. Here’s why.

Tracking your intake

It’s great to keep a food diary during your weight management journey. It helps you become aware of what and how much you eat. Some people just don’t realize their eating habits until they pay attention enough to record them, whether they’re eating too much or too little. If you find that you aren’t reaching your goal, and you are recording everything, including condiments, sauces, gravy, and beverages, then compare the nutrition data on the food you eat with another sources, or sources, to see if it’s accurate. It might not be.

Tracking your activity

Going to the gym is great. If you do cardio on a machine, then you have your calorie output right there, right? Yes, and no. The algorithms used to calculate calories burned vary from one company to the other. The machine also doesn’t take into account your height or build. Because of this, the reading can be over- or underestimated. Also, unless you are using an activity tracking website or a personal device like a fitbit, then you might be overestimating calories burned during other activity, such as aerobics or weight lifting. By the way, comparing your calorie burn output on a machine to the calories burn output on your fitbit can help you get a more accurate reading there, too.

Tracking your rewards

Sometimes we convince ourselves to exercise by promising ourselves a reward. Two rewards can be quite compromising in your weight management efforts. The first is rewarding yourself by taking it easy the rest of the day. The second is rewarding yourself with food or drink.

If you reward yourself by taking it easy the rest of the day, then you deprive yourself of your normal activities, which burn calories. If you are typically active, and by that I mean running errands, attending events, being busy, then you are burning more calories than you would sitting still. If you burn fewer calories the rest of the day than you would normally, then you may as well have not worked out because you’ll end up burning the same amount of calories as you would have in your normal day anyway.

Now, if you reward yourself with food or drink, then you are on a slippery slope. Remember when I said that most people don’t correctly estimate the number of calories that they burn? Thinking that they’ve burned a large number of calories, they might treat themselves, and add more calories than they burned in the first place. Nice treat, but nothing to show for it in the end except for extra calories. If you want to treat yourself after a workout, or after a series of workouts, do it with a non-food item. You could get yourself a new music album or CD, or if you’ve really reached a milestone, a new garment for your wardrobe. Make it something that you’ll treasure and that will be a real reward.

Visit www.3days3ways.com to request a free wellness profile, where you’ll find out how many calories you burn daily and how many calories you need to meet your weight management goal, plus a whole lot more.

In the end, remember to use additional resources to track your calorie input and output, and reward yourself with non-food items. Tracking your weight management progress via counting calories might seem pretty easy, but remember that there are pitfalls, and things are not as cut and dried as they might seem; but also remember that tracking something is better than tracking nothing, just be sure that you are tracking the correct numbers, and good luck!

Sources:
Bowerman, Susan, MS, RD, CSSD, FAND. Calories In and Calories Out: Finding the Right Balance

The Power of Protein

The Power of Protein

Protein is a key nutrient for our physical and mental health. The 22 amino acids are typically known as the building blocks of life. All major organs, including the skin, are composed of and maintained by these building blocks. But protein also is used to make enzymes and hormones, and to help blood carry oxygen throughout the body. Protein isn’t just a nutrient, but a macronutrient, and as such, we need much more of it.

The typical American diet is carb-based. We eat lots of refined flours and grains, lots of sugars, and some fruits and vegetables. Protein is supposed to make up between 10-35% of our daily calories. The exact number, or protein factor, differs for each person based on height and body weight. Men typically need more protein than women.

Protein is taken up very quickly by the digestive system. It satisfies hunger. It maintains muscle mass, resulting in a higher resting metabolic rate, allowing you to burn more calories at rest, even while you sleep. Protein helps normalize blood sugar and insulin levels, so you don’t get that sugar crash or those afternoon slumps.

Getting more protein in your diet is easy. In fact, here are seven ways to add protein to the meals and snacks you eat every day.

First, protein powder can be added to shakes, yogurt, or baked into muffins or bread.

Second, eggs are a great source of protein. Each egg usually has 7 grams of protein. In some countries, eggs are the primary source of protein. Eggs can be cooked in a variety of ways, and added to other foods.


Third, cottage cheese is a great source of protein. You choose whether you’d prefer low-fat or regular depending on your goals. I love cottage cheese sprinkled with cinnamon if I’m in a mood for something slightly sweet, or pepper if I prefer something savory.

Milk and soy milk are both good sources of protein. It’s easy to cook with milk, even if you don’t drink it. Milk is easily added to sauces and gravies, soups, or added to hot cereals.

Beans are an excellent protein source, and can be cooked in so many ways, it’s actually dizzying. Beans can be mashed and made into a dip like hummus, or used to thicken soups or sauces. They can be added to most savory dishes and even sweet ones. One of my favorite treats when I visit my local sushi restaurant is red bean ice cream.

Tofu comes in a variety of textures, from silky to firm. The silky tofu can be mashed and blended into smoothies or sauces. The firm tofu can be stir-fried of pan-fried and used to augment or replace chicken or beef in a recipe.

Plain, non-fat yogurt is so versatile. You can use it to add tanginess to a sauce or smoothie. You can use it to add richness to a soup or a gravy. You can add your own fruits and honey to make a healthier flavored yogurt with fewer additives.

Protein is a critical macronutrient. Use your creativity to come up with other ways of adding it to your diet. But be selective, and choose the right sources for you. Do you know how much protein your body needs each day? Visit www.3days3ways.com to request your free wellness profile and get your daily protein factor today.

Sources:
Bowerman, Susan MS, RD, CSSD, FAND. "7 Ways To Add Protein to Foods"
Heber, David M.D., Ph.D. "PROTEIN 101"

Wheat and Weight Loss

Wheat and Weight Loss

When it comes to weight loss, getting our calories from the healthiest and must nutritionally sound sources is important. That being said, I love breads and pastas. There’s nothing more comforting than the smell of freshly baked bread, and even though you’re supposed to let fresh bread cool completely once it comes out of the oven, my childhood memories are filled with the smell and taste of hot, fresh bread slathered with butter.

Then there’s pasta. I come from a big family, so pasta meals were a staple. Cheap and easy to make, pasta comes in many forms and can prepared in minutes. The pasta noodles themselves can be cooked on the stove, in the microwave, or in the oven. Pasta dishes can be found in almost every culture, and are made from a variety of grains.

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Both pasta and bread can be made from whole grains, but for the most part, they are made from processed, enriched flours that have little nutrition and no fiber. If they constitute the bulk of a diet, they provide little more than empty calories. I’m not saying these basic staples should be cut from anyone’s diet, but reducing the total intake in favor of foods with more nutrition and fiber is a good idea. That’s why I was happy to come across an article recently that suggested seven ways to incorporate more vegetables into your diet. I think doing this is worth the effort. And since nothing puts weight on me faster than wheat (I’m not gluten intolerant), I am always looking for good substitute suggestions.

The first suggestion from Lauren Piro’s brilliant article was to replace the bun of a sandwich with portabella mushroom caps. I wanted to share this picture from the website here, because I thought it really was a brilliant suggestion. If you don’t like the taste of mushrooms, you can marinate the portabellas to change their flavor.

Another sandwich suggestion was the Iceberg BLT. This was pretty cool, pun intended, because you slice off the sides of the lettuce head and use the flat sides of each to contain the sandwich fixings. Salad dressings, mayonnaise, or other sandwich spreads can be spread onto the cut side of the lettuce, and will work their way down between the leaves.

A third sandwich option was using sweet potato rounds in place of the bun for meat patties such as burgers, turkey burgers, or sausage patties. The sweet potatoes in this case can be parboiled, then grilled to caramelize the surface.

There were other suggestions beyond sandwich bread substitutions, such as using spaghetti squash in place of noodles, and the recipes are all linked in the article. One suggestion not found here, but that I do in my house is that I no longer make regular mashed potatoes. Instead, I make colcannon, which is mashed potatoes with cabbage and green onions. My nephews, who won’t eat green vegetables without intervention, eat it with abandon.

I don’t think these suggestions are necessarily a lifestyle choice in themselves, but they are a great idea to incorporate into your meal repertoire. And if your goal is to lose weight, the fiber and nutrients from the added vegetables is a great help.

Small Changes for Permanent Weight Loss

Small Changes for Permanent Weight Loss

Weight loss is a small deal. Wait, you thought I was going to say it’s a big deal, right? It is important, yes; and the size of the weight loss industry is testament to that fact. I want to show you how to lose weight by thinking small. Small, permanent lifestyle changes, that is. Big permanent changes trigger rebellion, no matter how dedicated you are. This is why people follow a diet for about one week and then stop. Weight gain is a permanent lifestyle choice. Weight loss, if it is to be successful, must also be a permanent lifestyle choice. By choosing small permanent steps, measurable success is almost certain to follow.

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"When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it's too hard to follow," says Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University. (Alyssa Shaffer, Prevention Magazine)

So focus on one or two small permanent changes and practice them until they become part of your daily routine. Then, add two more. As you continue, keep track of your progress, whatever your goal might be. If your goal is to lose weight, then make sure you take a before picture and keep a journal where you at least record your weight, although keeping track of your measurements (waist, hips, chest, upper arms, thighs) is even more accurate, because weight loss will often show up as changes in body composition before the numbers on the scale begin to change.

So, if you want to lose weight, what are some of the small changes you can start making today that will lead to permanent weight loss? Here are a few:

First, get some sleep. Most people think of this last, but this should be the first thing you think about. Lack of sleep causes your body to go into insulin resistance, which results in weight gain. So, make it a point to get to bed at a reasonable hour. Are there late-night television programs you just have to watch? Record them and watch later. You can even catch the highlights on the internet in the morning.

Second, take your lunch. You get a lot more than a convenient meal when you eat out, you also get a lot of extra convenient calories. Making your own lunch can result in getting two thirds fewer calories than eating out. There are so many websites out there that can teach you quick and easy lunches to make and take, and many more lunch bag options, too. You’ll also save money. My mantra when I lived in the D.C. metro area was “Why pay twice?” I was already buying groceries, so why was I spending extra money eating out for lunch?

Third, cut back on your high calorie indulgences. Replace one, just one, high calorie food or beverage every week with something that is lower calorie. Make sure the lower calorie choice is one that you enjoy, or you won’t stick to it. It also makes sense to replace a sweet indulgence with a sweet alternative, or crunchy for crunchy. Switching out a doughnut for celery sticks might be a good idea, but you probably won’t stick to it; whereas switching a doughnut for apple slices makes more sense. Once you get accustomed to the switch, replace another and another, until you are enjoying one or two high calorie items a week. This will cut huge calories out of your diet over the course of a year.

There are lots of other things you can do, like using a pedometer, making your own coffee (or buying regular coffee over a high calorie coffee drink), drinking more water, cutting down on fruit juices that have no fiber and way too much sugar, but remember, choose only one or two and practice them until they are part of your normal routine, then choose one or two more. What small ways can you think that specifically fit your current lifestyle? Weight loss through small permanent changes is not only more successful, but you can also lose weight and keep it off.

Fiber and Weight Loss

Fiber and Weight Loss

When it comes to weight loss, fiber is a very important macro-nutrient to consider. Most people, particularly Americans, don’t eat enough fiber. According to Web-MD, women should eat 25 grams of fiber per day, and men 38 grams. The Web-MD article didn’t specify height/weight standards for their recommendation. The Mayo Clinic’s article doesn’t provide this standard either, but it does suggest that people age fifty and over require slightly less fiber, 21 grams for women over age fifty, and 30 grams for men over age fifty.

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Fiber comes in two forms, soluble and insoluble, and both fibers are necessary for health. Soluble fiber dissolves into water, while insoluble fiber does not. Both forms are best received from fiber-rich foods, but supplements can also be taken. Fiber rich foods include whole grain breads and pastas, whole grain couscous, fibrous fruits and vegetables, and legumes including beans and peas. Supplemental fibers include psyllium and apple fiber, although the fiber of the elephant yam, called Glucomannan, is becoming quite popular. Most plant based foods contain both soluble and insoluble fiber. One of my favorite sources is chia seeds, with basil seeds coming in a close second place.

Chia seeds have been eaten for hundreds of years, but they didn’t become a part of the American experience until 1982 when the first Chia Pet was introduced, and even then their only value was that of a novelty. In recent years, chia seeds have begun to work their way into popular health food consciousness.

Chia seeds are a source of complete fiber, meaning they have both soluble and insoluble fiber. When chia seeds are added to water, their soluble fiber absorbs water, creating a cushion of gel around the seed. The chia seed hull is insoluble fiber. Because of their ability to absorb water and turn it into a gel, chia seeds are used in baking recipes to replace oils, thus creating low-fat varieties of baked cakes and brownies. However, when eating low-fat products made with chia seeds, it’s best to bake your own rather than purchase processed commercial products. Luckily, there are several websites and video tutorials on the internet to help you.

When adding fiber to your diet, do it slowly so you give your body a chance to adjust. Also, be aware that some fibers can affect the absorption of prescribed medication. If you are taking supplemental fiber, one way to insure that your medications are not affected is to take your fiber supplement either one hour after or four hours before you take your prescription medications.

All this is very important, but what about weight loss? Eating the right amount of fiber for you helps keep you regular, and helps you feel full longer so you consume fewer calories. Fiber is an important factor for a healthy colon, healthy cholesterol, and good health overall. Trying to use fiber or fiber supplements as a silver bullet for weight loss is risky, because in extreme cases this can lead to other nutrients being less absorbed by the body. Use fiber to help create overall health, and as part of a plan for a permanent lifestyle change, which is the only way to achieve long-lasting weight loss.

My Top Five Personal Development Books for #WorldBookDay

Happy #WorldBookDay!

One of the reasons I love my work as a wellness coach is that personal development is such an integral part of my life and career. In honor of #worldbookday, I have created my own list of personal development books that have been life-changing for me. Here goes:

First, Manifest Your Destiny by Wayne Dyer. This was the first personal development book I ever read, and it really came when I needed it most. My mom had just died, and I was on the edge of despair. I needed some support to allow me to grieve, but to keep me from falling in isolation and depression. Dr. Dyer’s book helped me see that my view of the world was very a choice, and it challenged me to look at old paradigms and to question whether they supported me or just prolonged the pain.

Second, Quantum Success by Sandra Anne Taylor. In a world of books that recommend that you feel good and avoid feeling bad, Sandra Anne Taylor suggests that grief and sorrow need to be honored. If you push them aside in an attempt to just “feel good” they can fester and manifest in all kinds of emotional and physical symptoms. You don’t have to dwell in the negative emotion, that’s not the point. The point is to honor your feelings, process them, and move forward.

Third, The Secret by Rhonda Byrne. The Secret was revolutionary for me, because it helped me see how my spiritual practices had real-world effects. It also helped me to realize that my choices could be seen in the world around me, and that even though we all share this big blue marble, we live in different worlds by virtue of the fact that we have different experiences. The good thing is that we get to change our world anytime we want. When I put the lessons in The Secret into practice, my world did change. It didn’t happen overnight. With consistent application of the principles of this book, my entire life changed in two years. You may look at that and say, “Wow, two years! That’s a long time,” but the time will pass anyway. Why not make some changes for the better now so that your life in two years will be better?

Fourth, Failing Forward by John C. Maxwell. I grew up with a perfectionist for a parent. Life isn’t easy living with a perfectionist, especially when you’re young, because nothing you ever do is right. That is debilitating to a child’s psyche. As an adult, I still feared making mistakes and suffering from criticism. I didn’t realize that the worst criticism of all was really coming from inside my own head. Maxwell’s book helped me realize that mistakes are part of the process, and that failure must be embraced as part of the learning experience.

Fifth, The Five Major Pieces of the Life Puzzle by Jim Rohn. This book is amazing, because it is very practical. Jim Rohn lays down five specific areas of life where most problems lie, and talks about dealing with each one. Reading this book helped me see that the responsibility of my life lay squarely on my shoulders, and if I wanted to change, I could begin by examining one or more of these five areas, and then start making where I stood to make those changes in myself. If you want real-world, practical, and applicable, this is the book for you. It’s one of those books that everyone should read at least once. I read it once a year.

Thanks for reading. I hope you’ll find this list inspiring, and that you’ll examine your own library to see which books are your favorites. Happy #WorldBookDay! 

Weight Loss and Shopping

Weight Loss and the Shopping

Sticking to your weight loss plan while getting your shopping done can be done, and can even be enjoyed, if you follow a couple of simple strategies.

If you are currently on a weight loss program, you know that temptation is a daily battle. Advertising is everywhere, and it doesn’t matter what kind of eating plan you are following, there is bound to be an ad tempting you to eat something you either aren’t eating anymore, or are saving for that cheat day. But the ads are so tempting! They want to make you believe that you want it now. And what's even more tempting are the products themselves. Don't worry. Here are some easy ways to stick to your plan and lose weight without losing your mind.

On a weight management plan? Thinking of starting one? Want to lose weight, gain weight, or maintain weight? Visit www.3days3ways.com and get your free wellness profile today.

The grocery store is a battlefield in the war on weight. And casualties are everywhere. How do you shop while avoiding the foods that aren’t on your plan? Regardless of your weight loss plan, whole foods are probably high priority on your shopping list, and that usually includes produce, meat, and dairy. If you look at the layout of most grocery stores, the produce, meat, and dairy sections lay along the perimeter of the store. The aisles contain the processed foods. So, if you’re avoiding processed foods, just stick to the perimeter, where the whole food can be found, and only go down the aisles that have the specific items you need, such as baby items and toiletries. If you shop smart at the grocery store, you can stick to your plan and continue to lose weight.

The department store is another place where the fight to get you to eat foods not on your weight management plan is being waged. Regardless which store you frequent, all of them have some kind of grocery section, even if it’s just processed packaged food and juice. If processed foods aren’t on your eating plan, then you want to avoid that section of the store. If that’s not possible, then you need a strategy to help you cope with temptation until you become so married to your eating plan that you aren’t tempted any longer.

The best strategy to avoiding processed foods at a department store is to eat and be well hydrated before you go. You already know that you shouldn’t shop when hungry, because you’ll buy things that you want to eat now, even if you don’t look at them until you get home. What should you eat before you go to the store? A good blend of protein and carbs, so you’ll be satisfied for a long time, and you won’t have a sugar crash while you’re shopping. Avoid drinking anything sweet, even if it just tastes sweet (diet soda), before going to the store. Weight loss, if that’s your goal, can be done while still getting your department store shopping done.

The big box store is so common place these days. These stores usually require a membership to shop, and they’re so convenient. You can buy tires and poultry in one stop! And everything looks great, so what do you do? Once again, the best strategy is to eat and be well hydrated before you go out. Because they layout of these stores isn’t as clear cut as a grocery store, you’ll have to be creative as you go down the aisles. If you have to get olive oil, but that’s in the same aisle as the mac ‘n cheese, then don’t feel forced to go all the way down the aisle. Just go as far as the olive oil, and then turn around and go back. If there are several people in the aisle, just be polite and say “excuse me” and turn around. As long as you’re polite, no one will mind. What if they do mind? You can’t help what’s going on in someone else’s day. Just be polite and understanding, and proceed through your day.

Finally, after you check out at most big box stores, there is almost always a deli with pizza, sandwiches, and drinks, all processed and all full of calories. If you have eaten and you are well-hydrated, you should have no trouble walking past these areas as you leave. If you want to, plan to have a healthy snack at home, one that fits in with your weight management plan, of course. Sticking to your weight management plan while at the big box store is possible.

Did I say “finally?” I left shopping malls for last. Shopping malls come in all shapes and sizes. In this case, I’m counting town centers and discount shopping centers, too. These are great, because you can have a day-long excursion, all in one area. But what do you do if you’re on a weight loss program, how do you cope? I think one of the best things to do is the plan your trip to a shopping mall on your cheat day. If you have a shopping mall that has a restaurant that you just adore, then go on your cheat day and enjoy yourself. Don’t just have a meal, have an experience. And feel good about it. You’ve been sticking to your plan, and you are fitting this into your schedule, not yielding to temptation. I think any weight management plan should be 80% nutrition and 20% pleasure. Some people are more restrictive than this, and that’s fine. I favor the good ol’ 80/20.

Shopping while losing weight doesn’t need to be an exercise in stress. Sticking to your weight loss plan while getting your shopping done can be done, and can even be enjoyed.