Recipe: Navy Bean Soup

When I was a kid, my mom used to make the most delicious navy bean soup. Thanks to some clever changes, my recipe tastes just like hers–but it’s much lower in fat. To lower the fat, I replaced ham hocks with lean ham steak, and use just enough crushed red pepper and four-peppercorn mix to add a bit of heat. I’ve increased the amount of carrots, too–their sweetness provides a wonderful counterbalance to the red pepper and peppercorn mix. The end result is flavorful but mild. You can make this recipe in the slow cooker, or if you're in a hurry, in the pressure cooker.


Navy Bean Soup

 

Ingredients:

 

6 cups water                                   

1 (16-ounce) package white beans

1 boneless, fully cooked lean ham steak (about 2 cups)

3 carrots (or 10 baby carrots), finely chopped

1 medium onion, finely chopped

½ teaspoon celery seed

1/4 teaspoon crushed red pepper

1/8 teaspoon fresh-ground four-peppercorn seasoning

 

Slow Cooker Directions:

 

Rinse and sort beans. Soak for 12 hours.

 

Place all ingredients in slow cooker on HIGH for 8 - 10 hours, or until beans are tender. If desired, puree a portion of the soup.

 

Pressure Cooker Directions:

 

Increase water to 8 cups. Combine water, beans, and ham steak in pressure cooker, and cook on HIGH pressure for 40 minutes.

 

Meanwhile, microwave carrots, onions, celery, red pepper, and pepper for about 6 minutes, stirring once, or until onions and carrots are tender. Add onion mixture to pressure cooker after releasing pressure.

Recipe: Hoppin' John Soup

This soup is based on ingredients traditionally served in the Southern United States on New Year's Day to ensure a prosperous new year, but my family likes this recipe so much we enjoy it all year long. It takes about 2 hours to make in the pressure cooker, but requires very little hands-on time. If you don't have a pressure cooker, you can prepare it on the stove top or slow cooker--just extend the cooking time by several hours.

Hoppin' John Soup

Ingredients:

2 tablespoons olive oil

1 small onion, quartered and thinly sliced
1 tablespoon bottled minced garlic
¼ teaspoon fresh-ground black peppercorn mix
8 cups water
1 pound black-eyed peas
1 ham steak, diced
1 (14-ounce) can diced tomatoes, undrained

2 cups fresh collard greens, chopped

1 tablespoon Frank’s hot sauce

Directions:

Heat olive oil in pressure cooker on SAUTE. Add onion, garlic, and pepper, and sauté 5 minutes, or until just tender. Add water, peas, and ham steak, and cook on HIGH pressure for 45 minutes. Allow steam to escape, then add tomatoes, greens, and hot sauce. Cook on SIMMER for at least 5 minutes (soup is improved by simmering for 30 minutes).

Dialectics: Awareness, Acceptance and Change

I've been reading about a relatively new behavior theory called dialectics recently. Greatly simplified, dialectics is grounded in radical acceptance; that is, being fully aware and accepting oneself, others, or a situation, without judgment, blame, anger, or justifications. Once we radically accept, we can move along to the heart of dialectics, which is grounded in finding a perfect balance between acceptance and the need for change.




I'll be the first to agree that both radical acceptance and balancing acceptance and change are challenging skills. That said, both are ideas that are essentials in our weight management journey.




How? Being fully aware is at the core of mindfulness--and mindfulness is at the core of healthy eating. Although you can lose weight by following a strict diet instead of being aware of hunger and fullness, it's hard to eat that way indefinitely. In fact, that's a major reason most people end up regaining weight after dieting. When people learn how to eat mindfully -- being fully aware of what, when, why, and how much they are eating -- weight management becomes a comfortable lifestyle, rather than a painful temporary change.




The core of dialectics -- the ability to balance acceptance with change -- is inherent to other elements of successful weight maintenance. The most obvious example is body pride. Many people neglect their body until they become fed up with their appearance, then plunge into a strict diet, as though they deserve to be punished for their appearance. It makes more sense to accept that your body is an amazing and wonderful creation, while simultaneously recognizing that a healthier lifestyle would show respect for that creation -- that is, finding a balance between acceptance and change.




A less obvious connection is the relationship between dialectic thinking and motivation. Simply put, motivation is the answer to the question, "Why bother?" When you're trying to juggle a long workday, an hour-long commute, three kids, a dog, and two cats, squeezing in a workout and a healthy dinner demands some motivation! If we can't find a balance between why we need to change and accepting our body as it is right now, it can be all-too-easy to say, "Why bother? I'm already fat and dumpy. I've always been overweight. It'll always be this way!"




Dialectic thinking allows us to think, "Well, right now I'm fifty pounds heavier than I've ever been, and I accept that. I wasn't eating healthy or physically active for many years. But now, today, I'm taking better care of my body, and one way I'm doing that is by eating more meals at home, and walking the dog with the kids every evening." In other words, dialectic thinking helps us be more patient -- with ourselves, with others, and with the process of weight management.




How can you put dialectic thinking to work for you? Good question! Here are some ideas:

• Practice mindful eating: Forego distractions (driving, TV, Internet, etc.) while you're eating. Observe what, when, why, and how much you're eating. Enjoy your meal!
• Look at your body in the mirror, and choose a particular body part or area to focus on (your stomach, thighs, buttocks, etc.). For every negative thought or emotion you notice, come up with a positive thought or emotion about that same body part or area.
• Take a few minutes to sit down and just breathe. Then, ask yourself what you're feeling, and what you most need. Make a plan to nurture yourself -- without using food (unless you're actually feeling hungry).

There are more ways to put dialectic thinking into play as we make our weight management journey, and we'll explore them next year. For now, I encourage you to experiment with radical acceptance, and with balancing acceptance and change. Next week, we'll take a look at a recipe for New Year's Eve. Until then, I hope you enjoy a happy, healthy holiday season!

Recipe: Hot Spiced Cider

I've prepared this recipe for years, because it's both nearly calorie-free and delicious, making it easy for me to pass on high-calorie drinks that are so popular this time of year. Plus, it's simmered with fruit and spices, which are loaded with phytochemicals that are good for you. I use my slow cooker, so I can make it ahead of time and keep it hot while decorating for the holidays, or when company's visiting. As an extra bonus, it fills the house with a sweet-spicy aroma!


If you prefer, you can use reduced-sugar apple juice, or regular apple juice, but be aware that doing so will add calories. You can also add a splash of brandy or rum (which will not only increase the alcoholic content, but the calories, too!).


Hot Spiced Cider


Ingredients:


2 quarts apple-flavored sugar-free beverage (such as Crystal Light) or apple juice
2 (3-inch) cinnamon sticks
3 whole cloves
3 whole allspice berries
1/2 orange, thickly sliced
1/2 lemon, thickly sliced


Directions:


Combine all ingredients in slow cooker (or on stove top). Cook on HIGH until boiling, then reduce heat to LOW.

Focus on Maintaining, Not Losing

For many people, December isn't just the holiday season. It's also a time when weight loss is a real challenge. Chances are, you're busier than usual, which makes physical activity and adequate rest less likely. You'll probably face both more frequent and higher-calorie temptations, food-wise. And the holidays tend to bring a mix of both positive and negative stresses, on top of the ordinary stress and anxiety we face every day. Many people find that, despite their best intentions to lose weight in December, they weigh more in January than they did in November.


When I first began working in weight maintenance, the doctor I was working with expressed complete confidence that our clients would gain weight in December, undoing all the hard work they'd put in for the past few months. I just smiled and said, "We'll see." To his surprise, not a single one of our clients gained weight. Most maintained, and a few even lost weight!


How did we do it? It was surprisingly easy! Instead of coaching my clients to continue with weight loss, we worked out a plan for maintaining, instead of losing, weight in December.


Why? Let's be honest: The challenges of the holiday season make maintaining weight a more realistic goal, even if you're enjoying success with weight loss. Maintaining weight does mean you'll need to keep doing what you're doing, of course. But, just as with weight loss, you don't need to do weight maintenance perfectly to do it well!

With maintenance, you have a little more leeway than you do with weight loss. It's okay to stay up late a few nights, enjoy a half-cup or two of eggnog, have a few candy canes, and cut back on your workouts a little (or even skip a few). You won't lose weight, because you're not keeping up with the behaviors that lead to weight loss. But as long as you don't get too carried away, you won't gain weight, either.

That said, I want to point out that the holidays tend to encourage getting carried away, whether the topic is shopping for gifts, partying, or food choices. And, of course, that's why so many people gain weight during the holiday season.

So, this holiday season, I encourage you to consider how you can change what you're doing a little bit. Not a lot, just a little -- just enough to give you some leeway to enjoy the holiday season, without crossing the line to abandon. It's crucial to give it some thought now, and to plan ahead for the challenges you're likely to face. That way, you can relax, enjoy the holiday season, and maintain your weight. So, when January arrives, you're ready to get back on track with your weight loss behaviors that will keep you on the path to health and happiness.

If you're already maintaining your weight, then spending some time thinking about how you'll maintain is even more important. Whatever you're doing on a regular basis is just enough to keep you where you are, so any indulgences you enjoy put you at risk for weight gain. That means it's especially important to think ahead to how you'll create a balance between the things you do that allow you to maintain your weight, and the things you'll do differently during the holiday season.

We'll continue talking about handling the holidays next week. Until then, post and let us know what challenge you face this holiday season, and how you plan to tackle it. See you next Tuesday! :)

Turkey Day Is Around the Corner!

So, are you feeling thankful? Or are you worrying about how you'll stay on track with your weight management goals next week? If you're leaning toward the latter, you're in good company. Thanksgiving is a challenging holiday, whether you're looking to lose weight or just maintain. After all, the day itself is focused on food! Happily, the day doesn't need to do damage to your weight management goals. Take a look at my top five tips for successfully managing Thanksgiving:

 

Donna's Top Five Thanksgiving Tips

1. Write it down. Writing down what you're eating is the best way to stay on track with your weight management goals. If you're not in the habit of writing down what you're eating, consider focusing on a specific challenge area. For example, if you tend to overdo appetizers, write them down. If dessert or drinks are your downfall, write them down. Amping up your eating awareness, even if you're only paying attention for some of the day, is better than blindly noshing and munching your way through the day. If leftovers are a challenge, keep tracking until the leftovers are gone.
2. Have a plan for stress management. For some, Thanksgiving is a relaxing, enjoyable day with no work and no worries. But for many of us, it's a day fraught with both work and worry. If you use food to help you cope with feelings, give some thought to how you'll manage your feelings. Thanksgiving is a perfect day to practice reasonable expectations for yourself and others, work on controlled breathing, explore aromatherapy, or put your assertive communication skills to work!
3. Think about physical activity. The idea isn't to burn off the calories you're eating. Instead, focus on finding a balance between on food and Thanksgiving Day. For example, challenge family and friends to a game of tennis or bowling on your gaming system. Go outside and toss around a football. Or, put on your favorite music and get up to dance! Maybe you'd benefit from a quiet walk around the neighborhood. Either way, physical activity takes the focus off all the food.
4. Be thankful. As simple and obvious as it sounds, taking the time to really experience gratitude is something that's often overlooked in the hustle and bustle of the day. Write down one thing you're thankful for, and post your note where you will see it often as the day progresses. Make a list of your blessings, and share it with others. Give of your time, talent, or treasure to others, or make plan to do so during the upcoming holiday season or next year. Enjoy and share the gifts and blessings you've received this year! 
5. Keep your goals reasonable. If you usually eat 3 pieces of pie loaded with ice cream and whipped topping, cutting back to no dessert may start off well enough. Often, though, it morphs into an evening of, "Well, I'll just have a bite of yours..." "Well, I didn't have dessert, so eating my kid's leftover pie crust should be okay..." "Well, I haven't really had a plate of my own, so a little sliver won't do me any harm..." We all know how this game ends! It's more reasonable to plan ahead for one piece of pie, with a small scoop of ice cream and a dollop of whipped cream. 

Now it's your turn...How do you successfully navigate the Thanksgiving holiday? Share your tips and tricks with us...and have a happy, healthy Thanksgiving!

Recipe: Tofu Sweet Potato Pie

Thanksgiving is right around the corner, and one of my favorite Thanksgiving desserts is sweet potato pie! I wanted to develop a tofu-based version, to up the protein content and reduce fat. I replaced eggs with egg substitute and pastry crust with crumb crust to reduce the fat content still further. To reduce carbohydrates, I replaced brown sugar with agave and molasses. Despite all these healthful changes, this recipe is still delicious!

Tofu Sweet Potato Pie

Ingredients:

1 (29-ounce) can sweet potatoes, well-drained

1 (12-ounce) package Mori-Nu tofu

1/2 cup agave nectar (or honey)

¾ cup egg substitute

2 tablespoons molasses

½ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

¼ teaspoon ground ginger

2 (9”) crumb pie crusts

 

Directions:

Preheat oven to 350 degrees F.

Combine sweet potatoes, tofu, agave, egg substitute, molasses, cinnamon, nutmeg, and ginger in blender and puree until combined, stopping blender and scraping down sides of blender once. Pour into crusts and bake at 350 degrees F. for 45 – 50 minutes, or until a knife inserted in center of pie comes out clean. 

Is a Pound of Muscle the Same as a Pound of Fat?

A student in my online class "Lose Weight" recently shared that a leader in a weight loss group told her that a pound of fat was essentially the same as a pound of muscle. Because we talk about the importance of strength training in "Lose Weight," and discuss the importance of muscle mass, she was perplexed, and wanted to know if there's really any difference between a pound of muscle and a pound of fat.


It's true, of course, that a pound of fat weighs as much as a pound of muscle. That reminds me of the old joke, "Which weighs more, a pound of feathers or a pound of bricks? Of course, the answer is, "Neither -- they both weigh the same! I loved that joke as a kid!


That said...Imagine how big a pile a pound of feathers would be. Now, compare that pile to 1/5 of a brick (a small brick weighs about 5 pounds). Naturally, the pound of feathers would be much larger than a pound of brick.


What we're looking at here is the difference between volume, which is the amount of space something takes up, as compared to density, which is how much something weighs. A pound of fat has the same density as a pound of muscle. However, a pound of fat and a pound of muscle don't have the same volume. A pound of fat takes up about twice as much space as a pound of muscle.


So far, we've been talking only about anatomy (how the body looks). When we turn our attention to physiology (how the body works), there's simply no comparison between muscle and fat. Muscle burns calories, even when inactive. Muscle provides structure, stability, and contributes to balance.
Fat does provide protection and cushion, and it's essential for many body processes.


But one thing many people aren't aware of is that fat doesn't just sit around. Fat is metabolically active; that is, it interacts with the body on a hormonal level. In particular, fat cells release chemicals that can result in chronic inflammation (an increase in the levels of inflammatory markers in the blood). Chronic inflammation has been linked to heart disease, cancer, Alzheimer's, metabolic syndrome, and physical disability. That's why, although some fat is required for good health, too much fat can pose health risks.


So, it's simply not true that a pound of fat and a pound of muscle are essentially the same -- even if they do weigh the same amount. It's easy to get confused by the difference between volume and density, but it's important to keep those differences separate.

Recipe: Indian Chicken with Sweet Potatoes and Spinach

It's that time of year when recipes for sweet potatoes abound! I love sweet potatoes, and I'll be sharing more of my faves as the month progresses. I've made this recipe on the stove top and in the pressure cooker, but I usually make it in the slow cooker: It's fast and easy, and fills the house with the exotic spices of India. Garam masala is an Indian spice blend; I strongly suggest using Rani's, which you can find online at www.ranifoods.com.

Indian Chicken with Sweet Potatoes and Spinach

Ingredients:


1 (29-ounce) can sweet potatoes, drained
1 (14-ounce) can reduced-sodium, fat-free chicken broth
1 medium onion, quartered and thinly slice
2 tablespoons bottled minced ginger
1 tablespoon bottled minced garlic
1 1/2 teaspoons garam masala
1/4 teaspoon fresh-ground four-peppercorn seasoning
2 dashes ground cayenne
1 (10-ounce) package spinach
1 pound chicken tenderloins


Directions:


Combine sweet potatoes, broth, onion, ginger, garlic, garam masala, peppercorn, and cayenne in slow cooker. Add tenderloins and cook on LOW for 2 - 4 hours, or until chicken is cooked through. Chunk tenderloins using two forks. Add spinach and cook briefly, until spinach wilts.

Recipe: Slow Cooker Red Chicken Chili

Last week, I shared a recipe for slow cooker mole, a traditional Mexican dish with a sweet-savory flavor. I find that sweetness makes it a perfect recipe for Halloween. When I enjoy a meal with a little sweetness to it, all the candy treats are less tempting!


Here's a different take on a sweet-savory meal. Mole is usually served in a bowl over rice, but I prefer it in a corn tortilla, like a taco. I go with this recipe when I want a sweet-savory dish that's just right for serving in a bowl.

Slow Cooker Red Chicken Chili

 Ingredients:
1 (14-ounce) can diced tomatoes, undrained
1 (14-ounce) can tomato sauce
2 teaspoons bottled minced garlic
2 tablespoons chili powder
1 tablespoon unsweetened cocoa powder
2 teaspoons ground cumin
1 teaspoon dried oregano leaf
1/4 teaspoon ground cinnamon
1 medium onion, quartered and thinly sliced
2 (14-ounce) cans white beans, drained
1 pound boneless, skinless chicken cooked turkey meat, coarsely chopped

Directions:

Combine all ingredients in slow cooker. Cook on HIGH for 3-5 hours, or on LOW for 6-8 hours.


When chicken is cooked through, shred chicken using two forks, and stir to combine well.


Cook's Notes: I call for chicken because I always have it in the freezer, but this recipe is even better if you replace the chicken with cooked turkey. Turkey, with its more intense flavor than chicken, is a perfect foil for the flavors in this dish. It's an excellent post-Thanksgiving recipe!

Weight Loss, Weight Maintenance, and the Top 3 Percent

It's almost impossible to go a day interacting with the world and not encounter information on weight loss, isn't it? Whether you're reading magazine headlines at the grocery store, enjoying a little water cooler chat at work, or watching TV, you'll hear all about how to lose weight.


But what about weight maintenance? When was the last time you read an article, had a conversation, or saw a TV show that focused on keeping the weight off? The unspoken assumption seems to be that once you reach the magical state of being thin, you'll magically stay thin.


Most of us know that's anything but true. For many people, losing weight is actually easier than keeping it off. I've worked with hundreds of people who have lost and gained the same 25, 50, or even 100 pounds, over and over again.


I believe this happens, in part, because we focus exclusively on weight loss. Research has found that a mere 3% of Americans eat healthy and exercise daily, maintain their weight, and don't smoke. That statistic amazes me, as healthy eating and daily physical activity are the cornerstones of successful weight maintenance -- and they create healthy weight loss, too. Instead of focusing on get-thin-quick schemes, I think it makes more sense to focus on gradual changes you can actually maintain, because that's the only way to keep the weight off.


There's one other take-away from this statistic, this one for those of us who are already at our desired weight. My husband likes to say, "It's lonely at the top!" and this certainly applies to weight maintenance. To put that 3% statistic into perspective, imagine you're one of one hundred people at a social gathering. Assuming you eat healthy, exercise daily, maintain your weight, and don't smoke, there will be just two others in the group who share your lifestyle.


Rather than focusing on how lonely it can be to live a healthy lifestyle, I prefer to say, "Knowledge is power!" When we know there are few people who have made the commitment to a lifetime of good health and happiness, it's easier to navigate a world filled with conversations about weight loss. We know ahead of time we'll hear all about the latest diets, and who's losing and who's gaining...So, we can plan ahead for how we'll respond assertively to those who question our decision to focus on slow-but-steady weight loss. We can think out our replies to those who question our decision to focus on our happiness, rather than chasing a so-called ideal weight. In short, we can be prepared...and we can stay on track with what really works!


Are you part of the 3%? If so, how do you handle the chronic conversations about get-thin-quick schemes? 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! :)

'Tis Nobler to Eat with Awareness...

Last week, we took a look at some statistics that suggest a table for one is at least a daily occurrence, and for some people, it’s the norm at most meals. Unfortunately, for many people this translates into the so-called “working meal” – that is, a meal eaten while reading, watching TV, working on paperwork, surfing the Internet, and so on.



That’s a shame, as eating alone is a terrific opportunity to practice mindful eating. While definitions of mindful eating vary, to me mindful eating means an awareness of the food itself (its colors, shapes, sizes, textures, temperatures, mouthfeel, and flavors) and an awareness of eating behavior (what, when, why, and how much you’re eating).



I’d also add that eating awareness includes a connection to one’s emotions. As we explore in “Lose Weight,” food is one of the first ways in which our parents nurture us as infants. There’s an undeniable interrelationship between our eating habits and our thoughts and feelings. Eating alone gives us a chance to unearth those thoughts and feelings – and more importantly, change them for the better.



So, the question begs itself: How can you use eating alone as a way to improve your eating awareness skills? Here are a few ideas to get you started:

• Enjoy a well-appointed table: Break out the cloth tablecloth and napkins, enjoy fresh flowers, and use the good china. Turn off the TV and put your work away. Play soft music. I like to choose music representative of the cuisine (i.e., Indian music with Indian food), but that's just me. Regardless of how you set the table, create a dining environment that makes it clear you matter.
• Know your anatomy: Did you know taste buds are hard-wired to register the same flavors just two or three times in a row? This is the reason many cuisines combine textures, flavors, and tastes in the same dish to help pique appetite. So, choose interesting entrees, and side dishes that complement them, to keep your meals interesting. Take a bite or two, then switch to something else on your plate, or take a sip of your beverage. Speaking of which...
• Put your flatware down. Take a bite, then put down your fork or spoon. You'll find you eat more slowly, and you'll need this skill for the next tip, which is...
• Be an artist (or a scientist). I find more similarities than differences between art and science; both fields interest themselves with describing how things are. So, how's your meal? Really taste it and describe it. Is it sweet, salty, savory, or sour? Hot or cold? Crisp, smooth, or crunchy? Compare one bite to the next. Are they really the same, or can you sense a difference between the edges and the middle? Describe each bite as an artist would, or be a scientist and evaluate your meal as you enjoy it.
• Check in with your thoughts. One of the initial challenges of eating alone is the mental aspect. It's common for people eating alone to be harsh and judgmental: "Everyone else in the world is sitting around the table with their families, while I eat alone." Not true -- and not everyone sitting around a table eating with their family is enjoying the experience. Pay attention to your thoughts. Are they really true? If they are true, are they helpful? Write down your false, unhelpful thoughts, and change them up to make them true and helpful. Keep them near the table so you can refer to them when negative, harmful thoughts arise.

Mealtime is, of course, a time when we eat to nourish our bodies. Because we're not just our bodies, though, I believe it's necessary to nurture our minds and our souls as we nourish our bodies...and I hope these tips help you do just that! What do you think? Do you have a tip for eating alone and enjoying every bite? Let us know below! :)

To Cook, or Not to Cook?

A student in one of my online classes recently asked my opinion of frozen dinners, noting that she'd read an article that touted their benefits. According to the article, frozen dinners offered a variety of weight management benefits: Their single-serving size means you eat just enough, not too much; they can be stored for months in the freezer; and they're quick and easy to prepare. 


Her timing was impeccable, as I had just read an article that quoted The NPD Group stating that more than half of all meals and snacks are eaten away from home. A few days after I answered her question, I saw another article on the same topic, but with a slightly lower percentage (47% of meals and snacks), this time quoting June Jo Lee of Hartman Group.


Obviously, a table for one is the norm, or at least a daily occurrence, for many of us. So, the question begs itself: Are frozen dinners a good replacement for heading to the kitchen to prepare a home-cooked meal?


There is, of course, the convenience and ease of a frozen dinner, especially if you're cooking for one. It's true that, for some people, eating pre-portioned meals can change their perception of what a serving should look like -- although that isn't the case for everyone, and some people may end up overeating at a restaurant or buffet, just because they can.


For others, the single-serving dinner can be a disadvantage. After eating a 300-calorie meal, it's easy to feel hungry in a few hours, and justify nighttime noshing with, "My dinner was so low in calories...I really am a little bit hungry...I'll just have a handful of chips..." Especially for people with a previous habit of nighttime noshing, it can spiral out of control all-too-easily.


So, aside from their convenience, ease, and speed, I'd have to say no to frozen dinners. There's the obvious disadvantage of freezing, which doesn't improve the flavor, texture, or appearance of foods. Many frozen dinners are indeed lower in fat and calories, but high in sugars or salt, or contain additives or preservatives. Few frozen dinners contain the MyPlate recommendation for 1/4 of the plate from protein, 1/4 from carbohydrate, and 1/2 fruits or veggies.


There are less obvious advantages, too. I read an article many decades ago, in which the author compared cooking to alchemy. I love the analogy, and I think there's something to be said for how empowering it is to turn unappetizing raw materials into a feast that nurtures the body, as well as the mind and soul. Cooking is the only activity I'm aware of that relies on all five senses simultaneously. It's no wonder research has found that cooking helps stave off dementia.


When I was single, I prepared dinner most nights of the week. I used beautiful tableware, cloth napkins and tablecloths, enjoyed fresh flowers and candles, and played music with my meals. I firmly believe(d) I was worthy of a beautiful, delicious, home-cooked meal -- whether or not I had a companion at my table. I haven't seen any research to back me up, but I suspect that there's some psychology involved when you compare eating a frozen dinner from a tray, versus enjoying a home-cooked meal at a well-appointed table.


That said, given the research on how many people are eating alone, I'm guessing there will be a bigger push for single-meal frozen dinners...but personally, I'll stick with cooking. What do you think? Let us know below! :)

Healthy Eating and Summer Sojourning

For many people, summertime means vacation time! That should mean time to relax and unwind, reconnect with family and friends, or explore and adventure far from home.


What I hear from students and clients, though, is that summer is far from stress-free, as far as weight management is concerned. Summer vacations, traveling, staying with friends and family, or hosting visitors can make it challenging to maintain healthy habits.


In particular, students and clients worry about what they can do to maintain their healthy eating habits. This can be especially challenging if you're staying with friends or family members who don't share your perspectives when it comes to healthy eating. So, what you can do? Here are some ideas to help you stay on track with your eating habits, no matter where you sojourn this summer.


You may not have any say-so over what you eat while you're out on the road, staying with friends or family, or traveling in a foreign country. That does not mean you're powerless! You still have choices about when, how much, and why you eat. Eat only when you're hungry, and stop when you're satisfied. Use assertive communication to set limits. Be aware of portion sizes. Manage your emotions away from the table. In short, work all of your weight management skills and tools -- don't rely on healthy food choices alone.


That said, make it your goal to focus on the healthiest foods available at any particular meal or snack. Yes, you may be choosing between the lesser of two evils -- but it's still the lesser, so choose wisely!


Whenever possible, make half your meal fruits and non-starchy veggies. That said, fruits and non-starchy veggies can be hard to find when you're out on the road. Consider bringing it with you whenever you can, or plan ahead to purchase it when you arrive. When I visit my family-in-law, I bring a small cooler and stuff it with non-starchy veggies and lowered-fat dips. My family-in-law enjoys noshing with me, and they dive right in! I plan ahead for trips to the grocery store or farmer's market (which can be an exciting adventure unto itself) to restock my non-starchy veggie supply.


Be especially aware of what you drink, as well as what you eat. Make water your go-to beverage, and plan ahead for how you'll have water with you wherever you go. Sodas, juices, and alcoholic beverages won't keep you hydrated the way water does, and the calories add up all-too-quickly.


Next week, we'll take a look at ways to work in physical activity, no matter where your travels take you this summer. In the meantime, if you have a tip for managing healthy eating while you're out and about during the summer, post below and let us know! :)

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! :)

To Juice, or Not To Juice?

The juicing craze is still going strong! I've had several students in my online classes ask me my opinion on juicing, and participants in my parenting classes are asking the same question. Personally, I don't own a juicer; I'm old enough to remember the last juicing craze, back in the 1970s, and I haven't seen evidence that juicing is beneficial enough to warrant splurging on yet another kitchen appliance.

 

That said, juicers can be useful. I think it's a great idea for people to make their own fruit- or veggie-based beverages that they can tweak to their preferences, use the produce they grow in their own garden, or increase their fruit and veggie intake. 

Unfortunately, juicing also encourages people to prepare and drink concoctions unpleasant enough that they're posting pictures on social media and complaining about the taste, noting that they're drinking it "because it burns fat" or "cures disease." That's unfortunate, as although fruits and veggies are nutritional powerhouses, the perspectives some people have are less than accurate -- they're usually based on truth, but not quite true.

  

I have other concerns with juicing, too. Although non-starchy veggies are incredibly low in calories, they do contain calories -- and juicing is one way to get a lot of non-starchy veggies into you very quickly. It's much faster and easier to drink 200 calories of tomato-carrot juice than it is to eat 200 calories from tomatoes and carrots. (On a related side note, most people with type 2 diabetes can eat 200 calories from tomatoes and carrots. However, many would see a blood sugar rise from 200 calories' worth of tomato-carrot juice.) Because fruit contains more than twice the calories of non-starchy veggies, this is even more true for fruit-based juices.

 

Juicing can also get in the way of a healthy eating pattern. I love fruits and veggies, but we need more -- protein, calcium, B vitamins, iron, etc. Although it's possible to choose a balance of different kinds of fruits and veggies, because of the nature of juicing, it's easy to fall into the trap of drinking a lot of a certain kind of fruits or veggies, and miss out on the possibilities of a wider variety of fruits and veggies. It can be all-too-easy to get full on fruits and veggies, and miss out on all the nutrition you need.

So, overall, juicing can be part of a healthy eating pattern, but a juicer isn't an essential appliance. Fruits and veggies should indeed be part of your day, every day, but whether you eat them or drink them is entirely up to you!

Gear Up for Father's Day!

Father's Day is around the corner, and your dad has enough neckties. Instead of buying him the same old-same old gifts, why not surprise him with something different? -- and something will support his weight management efforts? Here are some ideas to get you thinking:


Get Sporty. In the parenting classes I teach, dads are far more likely to describe themselves as "playful" than moms. (I haven't kept statistics, but I'd guess the ratio is at least 3:1 in favor of playful dads.) So, consider a new gaming system or a new game. Surprise him with new sports equipment. Spring for a gym membership, or pay for classes so he can revisit a favorite activity or explore a new activity.


Go High-Tech. Dads are infamous for craving the latest and greatest technology. Support Dad's love of all things new and his weight management efforts, and surprise him with a new pedometer, a FitBit, or a water bottle that tracks his water intake.


Support His Softer Side. Instead of the usual necktie, how about a warm and fuzzy gift that Dad can use daily, like luxurious new sheets or a soft, cozy blanket? Or, consider blackout curtains, a white noise machine, or an alarm clock that wakens with music, instead of a blaring alarm.


Help Dad De-stress. Does Dad need some encouragement to de-stress? Consider a gift certificate for a day spa or massage, or buy a chair massager for his car. Explore aromatherapy (lavender, khus, or sandalwood are good places to start) or color therapy. Treat Dad to a class on stress or time management.


Now it's your turn: Dads, what's the best Father's Day gift you've received, and why? Let us know! :)

Recipe: Turkish Salad

I'm posting today's recipe for a student in "Luscious," who's looking for salad ideas that are both fast and easy, and high in protein. (To up the protein content still further, you can use rinsed, drained canned soybeans instead of fava beans.) Turkish Salad is definitely a change of pace from the usual lettuce-and-veggies salad, but I sometimes serve it on a bed of spinach or romaine to make it a light meal. I adapted this recipe from Almost Turkish, a fellow blogspot that's well worth a surf. If you'd like to check out the original recipe, you can find it here.


Turkish Salad


Ingredients:


1 tablespoon olive oil
1 tablespoon lemon juice
1 - 3 teaspoons bottled minced garlic
1 tablespoon dried mint
1 tablespoon dried parsley
1 tablespoon dried dill weed
1/2 cup feta cheese
1 (14-ounce) can fava beans, drained (see Cook's Notes)
2 cups frozen peas, thawed


Directions:


Combine olive oil, lemon juice, garlic, mint, parsley, and dill weed in a small bowl. Combine fava beans and peas in medium bowl. Drizzle beans and peas with dressing, and add feta. Stir gently to combine.


For best results, refrigerate at least 2 hours, until chilled.


Cook's Notes:


Look for canned fava beans in Mediterranean, Indian, or Middle Eastern markets. If you can't find them, replace them with your favorite bean. I like using large butter beans, but any firm-textured bean will work.

Recipe: Shrimp Pasta Primavera

Spring has sprung, and that means one thing: It's time to take full advantage of the fresh fruits and veggies showing up at the grocery store and farmer's markets! The word primavera literally means "first spring," and once you've tried it, it's easy to see where it got its name -- it's based on vegetables that are in their prime in late spring and early summer. In this take on the recipe, I add in shrimp for an easy one-dish meal that's perfect for a light supper. Frozen precooked shrimp also makes this recipe lightning-quick to prepare.


Shrimp Pasta Primavera


Ingredients:
1 pound spaghetti
2 tablespoons olive oil
2 teaspoons bottled minced garlic
1 cup bottled roasted red bell pepper
1 pound asparagus, trimmed and sliced on an angle into 1” sections
1 zucchini, sliced into quarters
1 yellow squash, sliced into quarters
1 tablespoon white Worcestershire sauce
½ teaspoon crushed red pepper flakes
1 pound frozen shrimp, thawed, rinsed, and well-drained


Directions:


Prepare spaghetti according to manufacturer’s directions. Drain and set aside.


Meanwhile, cook olive oil, garlic, red bell pepper, and asparagus in a large skillet over medium-high heat until garlic is fragrant, about 3 – 5 minutes. Add zucchini and yellow squash; cook until just tender. Add Worcestershire sauce, red pepper flakes and shrimp; stir well to combine.


Add spaghetti and stir well to combine. Heat until shrimp and spaghetti are hot; serve immediately.