Here Comes Halloween!

Yes, it's that time of year again, when goblins and ghosts creep from their lairs! Whether or not you get into the "spirit" of things, the scariest part of Halloween for most grown-ups is the oncoming calorie onslaught. Whether you love chocolate candies, sour candies, jelly beans, or the seasonal candy corn and mellowcreme pumpkins, there's a candy for practically everyone.  Or, perhaps you're fearing the temptations that leap out from around every corner as we approach Thanksgiving, Christmas, Hanukkah, New Year's Eve, Valentine's Day, St. Patrick's Day, and Easter. Whew!

So, what can you do to stave off those extra pounds? Here's a short-but-sweet list of tips to keep the calories at bay during the Halloween season (and beyond!):


Donna's Top Six Tips for Handling Halloween

1. Avoid buying candy early. Sure, you might save a dollar or two, but consider: How much time will you need to burn off all those candy calories? How much is your time worth to you? Is saving a few bucks really a value in the long run? If you must buy candy early, choose candy you don't like. That'll reduce the likelihood of hearing the candy call to you in the middle of the night.
2. Steer clear of the scarcity mentality. Don't fall into the trap of thinking, "Oh, I'll have just one more handful of candy corn...after all, I won't have them again until next year!" If you really want candy corn in June, you can find it on the Internet year-round. But scarcity isn't the only reason we binge on candy, which is why my third tip is...
3. Manage stress and anxiety. Make a plan now to handle holiday stresses. Practice assertive communication. Make sure your self-talk is realistic and positive. Say "no" when you need to do so. Ask for help when you need it.
4. Make a plan to stay on track. Do your best to stick to your routines. After all, they're working, right? Yes, it's okay to shorten your workout time, go to bed an hour later, skip food recording for a day or two, drink a little less water, or have a few pieces of candy. That said, sticking as closely as you can to your usual routines will help you stay on track, and get back on track when you slip. 
5. Consider changing your focus. Weight loss is challenging under the best of circumstances; it's very difficult during the holidays. Maintaining weight, however, is realistic for most people. If you're currently focusing on weight loss, it may make more sense to focus on maintaining your weight loss until the new year.
6. Get right back on track. Remember, you do not have to do weight management perfectly to do it well! The trick to successful long-term weight management is to get back on track as quickly as possible. That means no harsh self-judgment. Instead, learn from it, then shrug it off and return to what works. If you maintain your weight during the holiday season, you'll be ahead of most Americans.

Now it's your turn! What do you do to keep the number on the scale from scaring you? Let us know below! :)

Nighttime Noshing...No More!

One of the most common questions I'm asked is, "Why do I do so well with eating all day, and then after dinner, I start snacking and I can't stop?" Let's take a look at some of the most common reasons...and what you can do instead!


The Reason: You're hungry. Depending on how much time there is between your supper and your bedtime, it's possible to be genuinely hungry before it's time for your bedtime routine. It's hard to avoid nighttime noshing when your stomach's growling!


The Fix: Consider upping the amount of protein or fat in your supper. Explore eating more non-starchy veggies, either with supper or as a snack later in the evening. Try drinking more water, or enjoy a non-alcoholic, decaffeinated beverage.


The Reason: You're up past your bedtime. If you aren't waking up refreshed most mornings, chances are good you're not getting enough rest. If your cravings lean toward sugary or carbohydrate-laden snacks like ice cream, chips, or candy, you may be snacking because you're tired.


The Fix: Get to bed earlier, or take care of morning business so you can sleep in later. Plan ahead to lie down and rest for at least 15-20 minutes when you first come home from work, so you're refreshed for the evening. Develop a nurturing bedtime routine, have a bedtime, and stick to it.


The Reason: You're stressed or anxious, or you don't nurture yourself throughout the day. Many people struggle to follow a restrictive diet that leaves them hungry for hours at a time throughout the day. Others have stress or anxiety that they keep at bay by staying busy all day. Some people give to others all day, without regard for themselves. Regardless of the motivation, the underlying thinking is, 'I deserve to have this treat, because I'm so stressed...my life is so hard...no one cares...I haven't gotten my way all day...I deserve this!"


The Fix: Take care of stress or anxiety. Either eliminate stressors, or use tools that help you cope. Pay attention to your self-talk, and make sure the things you say to yourself are both true and helpful. Find ways to nurture yourself throughout the day, beginning with spending a few minutes every hour connecting with your feelings. Double-check your self-talk; is eating more calories than your body needs really what you need?


The Reason: It's a bad habit. A surprising number of people nosh at night because...that's what they do. They're not especially hungry; they're not especially tired; they're not especially stressed or anxious. In particular, many people associate watching TV with eating, but many people associate "I've just come home from work" with "It's time to hit the refrigerator and eat."


The Fix: Don't just eliminate the bad habit; create a healthy new habit. Consider hopping on your exercise bike or treadmill, stretching, or doing a little light weightlifting while you're watching TV. Enjoy a handcraft like sewing, crochet, or needlepoint. Plan ahead to enjoy a platter of fresh fruit or veggies instead of the usual high-calorie snacks. If you eat because you've arrived home, consider a new habit, like sitting down and listening to favorite music, going for a walk, or playing with the cats.


Is there a reason for nighttime noshing that we haven't explored? Let us know below! :)

Conquering Cravings by Managing Anxiety

Cravings are incredibly frustrating. I've worked with many clients and students who share that they do terrific with weight management, only to succumb to cravings that seem to undo all their hard work otherwise. Cravings are especially challenging when they're frequent, intense, or both.


We've already talked about how to beat the cognitive distortions of cravings, and I hope you've found those tools helpful. Today we'll take a look at how anxiety can overlap with cravings, and consider what you can do to conquer your cravings by managing anxiety.


First, let's clarify how anxiety is different from stress. Stress is the body's response to a situation you perceive as challenging or threatening. It's often defined as the fight-flight-or-freeze response. In other words, you believe you're in danger, so your body automatically prepares to either fight back, run away, or freeze. When you're stressed, you're thinking, "How will I handle this?"


In contrast, anxiety is worrying about things that aren't happening. In fact, many (even most!) of the things that anxious people worry about never come to pass. Anxious people are inordinately fond of "What if...?" thoughts.


Personally, I'm not one to stress overmuch. When things are actually happening, I'm usually able to marshal my resources and manage situations. I often find situations many people find stressful to be fun, rather than scary.


Instead, I tend to be an anxious person. My relationship with cravings changed dramatically when I learned about anxiety and began taking steps to better manage it. In fact, discovering and managing my anxiety all but eliminated the sense of dread and panic I'd often experience in the mid-afternoons, which would then lead to intense cravings.


So, if you tend to worry about "What if..." questions, or if you've noticed that you have intense, powerful cravings that 1) aren't related to seeing or smelling food, 2) happen frequently, especially if they tend to happen at the same time of the day, 3) are for what you consider to be "comfort food," 4) are associated with feelings of dread, panic, or fear, you might benefit from exploring whether your cravings are related to anxiety.


Dr. Edmund Bourne's excellent book, "The Anxiety and Phobia Workbook" is a terrific place to start. This book provides a tremendous amount of information on ways to manage anxiety, ranging from self-esteem to cognitions to self-nurturing. You can find more information on his book here. If you check out the book and work on managing your anxiety, don't forget to stop by and let us know what you try, and how it goes! :)