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.

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!

Top 5 Tips for Handling the Holidays

Christmas is almost here, and New Year's Eve is fast approaching! As we head into these final weeks of the year, losing -- or even maintaining -- weight can be a real challenge. So, let's take a look at...

Donna's Top Five Tips for Handling the Holidays

1. Stay active. This is not the time of year to worry over whether you're logging enough time in the gym, or getting enough steps on your pedometer. All that matters in these last two weeks of December is whether you are moving around as often as you can. Organize a family walk, have a dance party, go caroling, or start a tennis or bowling championship with friends and family using your gaming system. If all you can manage is a ten-minute walk, don't sweat it. Get up and get walking!

2. Plan ahead for balance. There's no better time than the holidays to think about what really matters, and make sure your actions are in line with your beliefs. Contrary to popular belief, you don't have to do everything perfectly, attend every party, or drink eggnog and eat fruitcake. You do have to set limits, though, so you can actually enjoy the activities that matter most to you.

3. Manage stress. The holidays, for all their joy and wonder, can also be a difficult time. The general hustle and bustle, societal expectations, loneliness and loss, financial worries, and many other concerns can ramp up in December. Break out your assertive communication skills. Take time for yourself. Ask for help when you need it.

4. Up your water intake. It's one of the simplest things you can do during the holiday season, but it's often overlooked. Staying hydrated is good for your mood, helps you avoid headaches, and does wonders for dry skin. Drinking water also gives you something to do with your hands, instead of eating or drinking at get-togethers. In addition, all that extra water gives you an excuse to head to the restroom, where you can take a short sanity break!

5. Write it down. Whether we're talking about a food record, physical activity, or any other aspect of weight management, you'll find it easier to focus on -- and reach -- your goals if you keep track. Write down your goals, and keep them where you'll see them throughout the day. Keep track of how it goes as the day progresses. Don't worry about being perfect. Learn from what happens, and build on your successes.

 Regardless of what holidays you may be celebrating this time of year, I wish you and yours all the best, and hope you enjoy a happy, healthy December! :)

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!

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! :)

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! :)

Word Power: A Weighty Matter

A student in my online class recently shared she'd like to "look good" as she ages. I appreciated the timeliness of her post, as I just celebrated my 47th birthday over the weekend.


In addition to giving me pause for personal reasons, her choice of words jumped out at me. Words like good, bad, ugly, pretty, fat, and thin are all subjective terms; that is, they lack a specific meaning. We use words like good or bad, ugly or pretty, fat or thin, to compare one thing to another. Often, we use these particular subjective terms as a way to hurt ourselves or others. A friend of mine once summed this up perfectly by observing that she'd like to be as thin as she was a decade ago, back when she thought she was fat. Because neither fat nor thin have specific meanings, she saw what she once considered fat as thin!  


Not surprisingly, the use of subjective words often slips right by us, leaving us feeling inadequate as we are. It's easy for these subjective words to sneak into our self-talk and throw us off-balance. If I defined "looking good" as "looking like I did when I turned 30," then my 47th birthday would have been a severe disappointment.


Happily, because good does not have a specific meaning, we can choose for ourselves what "looking good" means. I believe "looking good" means the way I look when I'm eating healthy, getting daily physical activity, taking excellent care of my health, skin, and teeth, managing stress, getting adequate quality sleep, and getting enough water. It means taking time for makeup and fashion that flatters me and celebrates my individuality. It means taking time to love, be creative, strive for balance, grow and mature, and develop my spiritual life.


When I'm successfully following through on these activities, I look good, in the healthiest and most holistic sense. Is my hair as thick and healthy as it was when I turned 30? Am I as thin? Is my skin as supple and wrinkle-free? Of course not. But I firmly believe I look just the way I need to look, in order to do the work I was put on Earth to do. And that, my friends, is truly good -- in an objective, not subjective, way.


So, I challenge you to pay close attention to when, why, and how often you use subjective words like good, bad, thin, fat, ugly and pretty -- and question whether you're using these words as a way to hurt yourself. If you are, I encourage you to consider being honest with yourself, and to choose words that are objective and truthful, like overweight or underweight.


What do you think? Are you honest with your choice of words? Or do you choose to hurt yourself or others by using subjective words? Feel free to sound off 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! :)

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: Slow Cooker Chicken Mole

Even though mole is typically high in fat, it's one of my favorite Mexican dishes. Given my sweet tooth, that’s not surprising: Mole incorporates cocoa powder and sugar. My husband was reluctant to try my take on mole, because his mother and aunts prepared mole that was more sweet than spicy. Here, I’ve eliminated nearly all of the fat, and struck a balance between sweet, spicy, and savory flavors, so both my husband and I can enjoy mole.

I'm sharing this recipe with you this week so you'll have time to prepare it for any Cinco de Mayo celebrations you're planning, but it's a terrific recipe for any time of the year. !Buen provecho!

Slow Cooker Chicken Mole

Ingredients:

1 (1 ½ ounce) package dried pasilla, mulato, or ancho chiles

1 (15-ounce) can tomato sauce
¼ cup cornmeal
2 tablespoons cocoa powder
1 tablespoon sugar substitute
2 teaspoons bottled minced garlic
1 teaspoon ground cinnamon
½ teaspoon ground coriander
¼ teaspoon ground cloves
1 pound frozen boneless, skinless chicken tenderloins (see Cook's Notes)

Directions:

Remove stems from chiles, if necessary. Combine chiles and tomato sauce in blender. Puree until chiles are integrated into sauce.

Pour sauce into slow cooker. Add cornmeal, cocoa powder, sugar substitute, garlic, cinnamon, coriander, and cloves, and stir to combine. Place chicken on top of sauce.

Cook on LOW for 6 – 8 hours (do NOT cook on HIGH!), or until chicken is cooked through.

Cook's Notes:


Although mole is usually plated and served with side dishes, I think it's delish in corn tortillas with just a sprinkle of queso blanco. When I prepare it this way, I use frozen chicken breasts, then shred the meat with two forks. It's not as visually appealing as tenderloins, but it's more cost-effective.

Beat Cravings! Change the Cognitive Distortions of Cravings

Have you noticed that weight management is usually easiest in the beginning? That can be the honeymoon effect: Although making change is challenging, it’s also exciting. It’s when people feel most hopeful and powerful. On top of the honeymoon effect, many people lose weight quickly in the first few months…only to see weight loss slow down, or even plateau. When weight loss slows or stops, it’s easy to feel frustrated with following through on healthy eating, physical activity, getting enough rest, adequate hydration, and managing stress. That frustration can turn into a lapse…and a lapse or two can all-too-easily turn into a relapse.

What can you do to prevent lapses, or keep a lapse from turning into a relapse? For many people, cravings are their downfall. Of course, the occasional craving isn’t much more than an annoyance, a speed bump on the road to weight management success. Cravings aren’t just frustrating, though. A craving can turn into a lapse, which can trigger a relapse.

So, how can you bust cravings? In “Lose Weight” we look at several strategies, including engaging in a nurturing activity, physical activity, and using affirmations. Today we’ll uncover a powerful new tool for your cravings-busting arsenal – the cognitive distortions underneath your cravings.

 Think back to the last time you had a craving. Do you remember what you were thinking as you were craving? Chances are it sounded like one of these cognitive distortions:

1. The craving is unbearable
2. The craving is too powerful
3. This craving will never stop
4. This craving is making me crazy

When you’re in the throes of a craving, any one of these thoughts may seem true – but, in fact, none of them are. Think back to that craving again. Even as you were thinking the craving was unbearable, you were, in fact, enduring the craving. It wasn’t pleasant, but it wasn’t unbearable. The same is true for each of the other cognitive distortions. You’ve already been resisting the craving, so it’s not that powerful. The craving may continue for a while, but eventually, it will stop. And while in the moment it does seem as though the craving is making you crazy, it can’t.

So, how can you bust cravings before you give in to them? The next time a craving starts to sing its siren song to you, change its tune! Here’s an example of how you can “answer” each of the cognitive distortions we looked at earlier:

1. I’ve been successful this long. I can put up with this craving a little longer.
2. As powerful as this craving is, I’ve been more powerful! I can continue to be powerful a little while longer.
3. Even though it seems like this craving will never stop, I know that’s not true. Nothing lasts forever – not even the most intense cravings. After all, never is a very long time!
4. It sure feels like this craving is making me crazy, but I know it actually can’t make me crazy.

When you have the option to nurture yourself, do some physical activity, or deal with the temptation directly (by walking away from temptation, putting away leftovers, giving food away, asking the server to remove it, etc.), I encourage you to do so. Sometimes, though, our thoughts are all that stand between us and giving in to a craving. In those cases, identifying the cognitive distortion behind a craving, and changing it into a positive thought, can give you the power you need to successfully bust the craving.

So, are you ready to put this tool to work? Think back to your last craving again, and come up with at least one or two counter-thoughts. Write them down, and put them where you’ll see them daily. Practice countering your cravings by saying your cravings-busters out loud at least once every day, for two weeks. If you can, post your cravings-busters where you can see them when your cravings are strongest.

Now it’s your turn! What situation or food creates cravings for you? How can you counter your cognitive distortions? Let us know how it goes as you experiment with finding and changing your cravings-related cognitive distortions! J

Valentine's Day Gifts from the Heart

Valentine's Day is ten days away, so there's still time to find (or ask for) that perfect Valentine's Day gift -- one that won't mess with your beloved's weight management goals, and says "I love you" in a special way.

Not sure what to get in lieu of candy, and tired of the same old bouquet of flowers? No problem! Take a look through this list, organized by aspects of successful weight management...then treat your lover to a gift that's from the heart!

• Self-nurturing: Consider aromatherapy (incense, candles, essential oils), relaxing music, color therapy, a new book (or a gift card to their favorite bookstore), or a certificate for a spa or salon visit.
• Sleep: Surprise your beloved with a cozy blanket or new sheets in your honey's favorite color or pattern. Or, try a gel mattress topper, an ergonomic pillow, blackout curtains, or an alarm clock that wakes with light instead of music or an alarm.
• Hydration: Look for potted fresh mint, which comes in a variety of flavors (my favorites are grapefruit, chocolate, and lemon) to add to plain water to perk it up.  
• Physical Activity: I advise purchasing these only if you know your beloved wants them. Otherwise, it can look like you're hint-hinting that your partner needs to get more exercise...and no one wants to send that message on Valentine's Day! These are often more expensive, though, so if you know they're on your honey's wish list, you can score points for purchasing new shoes, new workout outfit, new yoga mat, or a new MP3 player and cool new headphones.
• Tracking/Monitoring: Again, only purchase these if you know these are on your honey's wish list...but if they are, a pedometer, Fitbit, or similar technology can make your beloved's weight management efforts easier and more effective.

Got questions about these gift ideas? Post below and let me know! Do you have a terrific Valentine's Day gift idea? Share it with us! :)

"I Want": The Power of Positive Self-Talk

Have you ever said to yourself, "I can do this!" I know I have. One of my running routes ends in a short-but-steep incline, and for years, I would think, or even say aloud, "I can do this! I can do this!" as I ran up the hill.

There's nothing inherently wrong with this kind of self-coaching, but even when I made it to the top of the hill, I didn't find my self-talk especially useful. It almost seemed as though my self-talk made the run more uncomfortable, rather than less.

We talked last week about using self-determination theory, which is based on the belief that people don't like to be told what to do. As I thought about how true that premise is, and my "I can do this!" mantra, it occurred to me that "I can do this!" focuses only on whether or not I can do something, not on my motivation for doing it. And, as I'm fond of telling my children, "Just because you can, doesn't mean you should!" Little wonder, then, that saying "I can do this!" wasn't all that motivating.

So, I changed up "I can do this!" for "I want this!" -- and the change was remarkable. I had no problem thinking of reasons I wanted to run up that hill, from "I want to build my glutes and hamstrings, so belly dance is easier!" to "I want to burn off all that fruitcake and eggnog I ate over the Christmas season!" to "I want to be healthy and fit!"

"I want" worked beautifully with physical activity, so I tried it out in other areas, too. I quickly discovered it's an easy way to counter negative self-talk. Here are some examples of ways you could use "I want" to motivate you:

• I don't feel like walking today...but I want to be healthy
• I hate drinking water! -- but I want to make sure I'm really hungry, not thirsty
• It's been a horrible day and I really deserve a treat...but I want to stay on track with healthy eating

Now it's your turn! Think about what you're finding most challenging as you follow through on your plans for a lifetime of health and happiness. Next, identify your negative thoughts. How can you change those negative thoughts that are holding you back into "I want" statements? Post below, and let us know what you experiment with, and how it goes! :)

New Year, New Motivation...New You!

Happy new year! Today we're going to take a fresh look at motivation. Motivation is often one of the first obstacles to successful weight loss, and it's something everyone wrangles with at least occasionally. So, let's see how we can punch up our motivation, and enjoy more weight management success!

There are many theories about how motivation works. One of these theories is self-determination theory (or SDT). Self-determination theory is based on the premise that people don't like to be told what to do. (I can relate -- can you?) According to Deci and Ryan (2008), the psychologists who developed self-determination theory, there are five different categories of motivation:

1. Intrinsic: You do something because you like it.
2. Integrated: You do something because it's who you are.
3. Identified: You do something because it helps you reach a goal.
4. Introjected: You do something because you think you should.
5. External: You do something in order to avoid punishment, or get a reward.

Are you wondering how self-determination theory can help you? Let's say your physical activity goal for cardio is to reach 10,000 steps a day on your pedometer. If your motivation is introjected, you'll probably think something like, "Well, I guess I should try to get in 10,000 steps today, because I guess it'll help me lose some weight."

Compare that to someone who's motivation is integrated, who might think, "I'm going to get at least 10,000 steps today, because that's just the kind of person I am!" If I were the gambling type, I'd put my money on the person whose motivation is integrated. Wouldn't you?

Once you identify your motivation, you can develop affirmations that encourage a shift in your motivation. For instance, if your motivation for physical activity is introjected ("I know I should exercise today, but I really don't want to"), you can use self-determination theory to make your thoughts more motivating. Here are some examples:

• You might choose a reward to motivate you (external motivation)
• You could say, "Being physically active helps me reach my weight management goals!" (identified motivation)
• You could say, "I'm going to be active today because I'm someone who exercises every day!" (integrated motivation)

So, here's your challenge for the week:

1. Find one aspect of weight management that's difficult for you.
2. Identify your SMART goal for that aspect of weight management. (Good thing you did this last week, right?)
3. Pay attention to your thoughts about your goal for three days. Write those thoughts down!
4. After three days, examine your thoughts and identify your motivations.
5. Challenge yourself to make your thoughts more motivating, using the self-determination theory categories.

One aspect of weight management that's challenging for me is getting enough rest. I don't need much sleep, but I need to be asleep no later than 11:30 PM. Since I get home from work around 9:30 PM several nights a week, following through on my sleep goals can be iffy. After observing my thoughts for a few days, I noticed they were usually along the lines of, "I really should stop puttering around on the computer and go to bed..."

When I challenged this thought with, "Yes, I should...because I'm the kind of person who makes sure I get enough rest, so I can get things done the next day!" I found it surprisingly easy to disconnect from the Internet and get in bed. And, when I woke up refreshed the next day -- and it really was easier to be the kind of person who gets things done -- following through on my new integrated motivation was easier still.

I'm looking forward to hearing how you use self-determination theory to master your thoughts and create your own motivating affirmations that not only help you be successful, but make the journey easier and more enjoyable. Keep us posted! :)

Three Tips for Successful SMART Goals

Today's the last day of 2013! Are you ready for a new year full of health and happiness? If you answered 'Yes!" I trust that's because you've already given some thought to how you'll make it happen. If you haven't, then now's the time to translate your hopes for the new year into SMART goals that will help you make those dreams into reality.

Three Tips for Successful SMART Goals

1.  SMART goals need to be based on behavior change. Goals like, "I want to lose 10% of my current weight," or "I want to get back into a size 30 waist," are terrific starting points for developing a SMART goal. To make these goals specific, though, you'll need to focus on your behavior -- and if you intend to maintain your new weight, you'll need to focus on behavior changes you can maintain for a lifetime.

I encourage you to consider developing goals based on small-but-meaningful changes. Zero in on an aspect of weight management you can control: Change up your eating habits, be more active, drink more water, get more rest, manage stress, take care of your health. (Feeling overwhelmed? Not to worry! We'll be looking at ways to be successful with each of these aspects of weight management in 2014.)

2.  Make sure your goals have a time frame. Perhaps one of the most common mistakes people make when they begin developing weight management goals is failing to include an end date. At first glance, it makes sense: If you're going to make behavior change for a lifetime, who needs end dates, right? Wrong. In fact, the opposite is true. Because you're making behavior change for a lifetime, it's crucial that you develop some short-term goals. Without short-term goals, weight management becomes a grueling, never-ending experience.

As you're thinking about a time frame, I urge you to consider goals that sound like, "I will track my water intake for 14 days," rather than, "I will track my water intake for two weeks." That way, if you miss a day or two in two weeks -- and chances are extremely good you won't do things perfectly -- you don't need to start over again. Instead, you just get back on track with your goal.

This truth leads to Tip #3, which is...

3.  Consider building a reward into your goal. Rewards make the journey fun. If your goal is "I will walk during my lunch break for 14 days," but going for a walk isn't your favorite thing, then planning ahead for a reward after you've been successful will benefit you in two ways. First, it'll give you something to look forward to as you're out walking. And second, if you choose a tangible, non-food reward, you'll have something to remind you of your success.

For example, I once worked with a client who bought herself a charm bracelet, and every time she reached a goal, she bought herself a charm for the bracelet. After a year of reaching goals, she had a gorgeous bracelet laden with charms, each one representing a success. You don't need to buy a charm bracelet, of course. You might buy yourself a new workout shirt or a new yoga mat. Or, treat yourself to a new album for your MP3 player.

We'll get back to work next Tuesday. Until then, I wish you and yours much health and happiness in the new year!

Top Five Tips for Handling the Holidays

Christmas is almost here, and New Year's Eve is fast approaching! As we head into these final weeks of the year, losing -- or even maintaining -- weight can be a real challenge. So, let's take a look at...

Donna's Top Five Tips for Handling the Holidays

1. Stay active. This is not the time of year to worry over whether you're logging enough time in the gym, or getting enough steps on your pedometer. All that matters in these last two weeks of December is whether you are moving around as often as you can. Organize a family walk, have a dance party, go caroling, or start a tennis or bowling championship with friends and family using your gaming system. If all you can manage is a ten-minute walk, don't sweat it. Get up and get walking!

2. Plan ahead for balance. There's no better time than the holidays to think about what really matters, and make sure your actions are in line with your beliefs. Contrary to popular belief, you don't have to do everything perfectly, attend every party, or drink eggnog and eat fruitcake. You do have to set limits, though, so you can actually enjoy the activities that matter most to you.

3. Manage stress. The holidays, for all their joy and wonder, can also be a difficult time. The general hustle and bustle, societal expectations, loneliness and loss, financial worries, and many other concerns can ramp up in December. Break out your assertive communication skills. Take time for yourself. Ask for help when you need it.

4. Up your water intake. It's one of the simplest things you can do during the holiday season, but it's often overlooked. Staying hydrated is good for your mood, helps you avoid headaches, and does wonders for dry skin. Drinking water also gives you something to do with your hands, instead of eating or drinking at get-togethers. In addition, all that extra water gives you an excuse to head to the restroom, where you can take a short sanity break!

5. Write it down. Whether we're talking about a food record, physical activity, or any other aspect of weight management, you'll find it easier to focus on -- and reach -- your goals if you keep track. Write down your goals, and keep them where you'll see them throughout the day. Keep track of how it goes as the day progresses. Don't worry about being perfect. Learn from what happens, and build on your successes.

My family and I will be celebrating Christmas next week, so I won't be back until the last week of December. We'll talk then about how to up your odds of weight management success in the new year (and no, it won't involve the cabbage soup diet!). Regardless of what holidays you may be celebrating this time of year, I wish you and yours all the best, and hope you enjoy a happy, healthy December! :)

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.

That said, I have a novel proposition for those of you who are working on weight loss: Why not consider maintaining, instead of losing, weight this year? The challenges of the holiday season make  maintaining weight a more realistic goal -- even if you're enjoying success with weight loss. Maintaining weight means 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! :)

Let's Talk (Thanksgiving) Turkey!

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.
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, and 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 some favorite music and dance. Or, maybe you'd benefit from a quiet walk around the neighborhood. Either way, moving your body helps you stay in touch with how your body feels and needs.
4. Be thankful. As simple and obvious as it sounds, taking the time to really feel thankful 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 holiday season or next year. Enjoy 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! Next week, we'll take a look at a recipe for a sugar-free, lowered-fat, tofu-based sweet potato pie -- and yes, it tastes just as good as the usual sugar-laden, high-fat recipe. :) See you then!

Happy Hydrating, Better Teeth, and Fewer Calories, Too?!

Many of my students in "Lose Weight" decide to drink a glass of water before eating. Most of them find that it works well. There's a fair amount of research out there which suggests a glass of water (or a bowl of broth-based soup) before meals dulls appetite. This makes it easier to eat more slowly, eat less, and generally stay on track with weight management goals.

Personally, I've never found this tip useful. If I drink a glass of water before meals, I find myself thinking, "I'm not that full...after all, I had that big glass of water beforehand. I'm really just bloated, and if I don't eat a little more, I'll be hungry later."

Happily, my new dentist shared with me that although drinking 3 liters of water a day is good for dental health, drinking a glass of water after meals helps rinse out the mouth and protect the teeth. After trying it out, I was surprised to notice that, after eating a meal and drinking a glass of water, I felt satisfied without having dessert. I have a serious sweet tooth, so I was delighted to pass on dessert on more than one occasion, without feeling at all deprived.

So, if you're struggling to get in all the water you need, drinking a glass of water before and after your meals and snacks may benefit you. If you drink 8 ounces of water before and after three meals a day, that's 48 ounces of water...almost effortlessly. If you have a snack or two, that's another 16 to 32 ounces of water. In addition to all the inherent benefits of adequate hydration, you'll also eat more slowly or cut back on calories, again almost effortlessly. In addition, you'll be giving your teeth a boost, by "cleaning" them with a water rinse after eating. With all that good news, you'll have plenty to smile about!