Today's Fat Tuesday, better known as Mardi Gras. (It sounds better in French, doesn't it?) In Christian tradition, Fat Tuesday is a day of feasting, with a special focus on meat and poultry. Its purpose is to prepare Christians for Ash Wednesday, a 40-day season of fasting and abstaining that immediately precedes Easter.
Fasting has been on my radar since school started in September, and I've been doing some reading on its effects on health and weight. This came about after a few particularly hectic mornings juggling work, homeschooling my three kids, and housework. It wasn't a stressful morning--in fact, I accomplished quite a bit, and felt good about the morning's work. When lunchtime arrived, I realized I'd had my morning coffee (which incorporates an entire cup of low-fat soymilk), but completely forgotten to have breakfast. Because I'd been so happily busy, I hadn't noticed I was hungry.
After three or four of these mornings in a month's time, I noticed I lost a little size, specifically--and intriguingly--in my midsection. I've always been an apple, and since perimenopause kicked into high gear about 10 years ago, I've found it wildly difficult to lose weight in my abdomen. Needless to say, I was pleasantly surprised by this change.
So, I began doing a little research into fasting. Most organized religions incorporate some kind of fasting into their spiritual practices. And as it turns out, fasting has some surprising health benefits. (Of course, there are risks, especially if you are taking medications or have an existing health condition, so use common sense, and talk to your health care professional before you begin a fasting program.) Fasting is associated with longevity, weight loss, and a lower risk of chronic diseases, including heart disease, cancer, diabetes.
There are different kinds of fasts, but the most approachable is a partial fast. In this type of fast, calories are reduced by about one-half, for one day. If weight loss is desired, the faster resumes their normal eating pattern the following day.
If you've ever dieted, that probably sounds really familiar. As you know, I'm not a fan of the diet mentality, so you may be wondering if my philosophy has changed. Rest assured, it hasn't. There's a body of research that suggests harsh dieting results in the release of stress hormones. In contrast, the research I've been reading suggests that when people fast for spiritual reasons, they feel calm and at peace. Researchers assume that's because religious fasters feel a sense of connection to like-minded fasters, as well as a sense of moral improvement.
But what if you're not a religious, or even a spiritual, person? There's some research that suggests fasting like the kind I accidentally created--in which the faster keeps occupied, preferably with enjoyable tasks--is comparable to spiritual fasting.
So, if fasting is a part of your spiritual tradition at this time of year, consider exploring it as a way to improve not only your spiritual health, but your physical health as well. If you've never tried fasting, or if your experiences with fasting were along the lines of the diet mentality, you might consider experimenting with fasting by reducing one or two meals a day in half, and "filling up" on activities that satisfy you instead. If you do, don't forget to share with us what you try, and how it goes! What do you think right now? Would you be willing to consider it? Sound off below!
Tuesday, February 21, 2012
Wednesday, February 15, 2012
Recipe: Updated Macaroni and Cheese
I'm not sure how this tradition evolved, but for the past few years, we've celebrated birthdays by allowing the birthday girl or boy to choose the entire day's menu. My daughter celebrated her eleventh birthday this weekend, and she chose some typical kid favorites, like blueberry pancakes with whipped cream for breakfast, and corn dogs for lunch. I was secretly delighted, though, when she specifically requested Spicy Chipotle Hummus with cucumber slices as a side for lunch, and she wanted Macaroni & Cheese with broccoli for dinner.
When I prepared dinner, I got to thinking about some experimenting I've been doing lately with a lowered-sodium onion dip recipe. Onion powder is a great flavor booster, and because it's commonly used in processed foods, its flavor is reminiscent of many kid-friendly box meals -- including mac & cheese. As it turned out, sometimes it's the little things that make all the difference. I was so impressed by how much betteer this recipe tastes with onion powder, I'm updating the recipe here. Enjoy!
Macaroni & Cheese
Ingredients:
1 pound macaroni (or other small pasta, like shells or bowties)
1 (12-ounce) package Mori-Nu tofu (or other silken tofu)
1 cup milk or plain unsweetened soy milk
6 ounces finely shredded extra-sharp Cheddar cheese
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon fresh-ground peppercorns
1/8 teaspoon ground nutmeg
2 dashes ground cayenne
Directions:
Prepare macaroni according to manufacturer's directions. Drain and set aside.
Meanwhile, puree tofu and milk in blender until smooth. Place pureed tofu in large saucepan over medium-low heat. Add cheese, garlic powder, peppercorns, nutmeg, and cayenne, and heat until cheese melts, stirring often. Add macaroni and cook until macaroni is heated through, stirring well to combine.
When I prepared dinner, I got to thinking about some experimenting I've been doing lately with a lowered-sodium onion dip recipe. Onion powder is a great flavor booster, and because it's commonly used in processed foods, its flavor is reminiscent of many kid-friendly box meals -- including mac & cheese. As it turned out, sometimes it's the little things that make all the difference. I was so impressed by how much betteer this recipe tastes with onion powder, I'm updating the recipe here. Enjoy!
Macaroni & Cheese
Ingredients:
1 pound macaroni (or other small pasta, like shells or bowties)
1 (12-ounce) package Mori-Nu tofu (or other silken tofu)
1 cup milk or plain unsweetened soy milk
6 ounces finely shredded extra-sharp Cheddar cheese
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon fresh-ground peppercorns
1/8 teaspoon ground nutmeg
2 dashes ground cayenne
Directions:
Prepare macaroni according to manufacturer's directions. Drain and set aside.
Meanwhile, puree tofu and milk in blender until smooth. Place pureed tofu in large saucepan over medium-low heat. Add cheese, garlic powder, peppercorns, nutmeg, and cayenne, and heat until cheese melts, stirring often. Add macaroni and cook until macaroni is heated through, stirring well to combine.
Tuesday, February 7, 2012
Feeling Anxious? Check This Out!
Over the years, I've begun to suspect that while we all feel the basic human emotions, each of us has one uncomfortable feeling we really struggle to manage. My daughters both wrangle with guilt, in opposite ways: One apologizes to the wall when she bumps into it, while the other struggles to apologize at all. My husband tends to slide from feeling sad right into self-pity. We all know someone who goes from angry to out-of-control enraged.
My son and I both struggle with anxiety. It's all-too-easy for us to go from fear right to panic. Both of us sometimes struggle with getting stuck in our anxiety, a response that's sometimes termed a freeze response. So, I was delighted when I received an e-mail from Stin Hansen that contained five tips for overcoming anxiety and the freeze response. You can read her excellent blog post on this subject here.
I've found each of these tools useful in different situations. (That said, the fourth tip, Distraction, should be interpreted with caution. One thing you don't want to distract yourself with is food or alcohol!) If anxiety is a challenge for you, I hope you'll find these ideas help you identify and manage your feelings successfully.
If anxiety isn't your issue, no worries! You'll find affirmations, guided visualizations, writing exercisings, and a host of other free tools on Stin's Website to help you become your best self. Just click the "free meditations & workouts" link on the left-hand side of the page, then choose an area and enjoy your free sample! If you like what you see, you can become a member and take advantage of a wealth of self-help products Stin offers (and no, I won't receive a commission of any kind).
If you check out Stin's site, please come back and tell us what you think of it! Also, we'll talk about rage, self-pity, or guilt this year, but if one of these is making it harder for you to stay on track with your weight management goals, and you'd like to tackle one of these next, post below and let me know!
My son and I both struggle with anxiety. It's all-too-easy for us to go from fear right to panic. Both of us sometimes struggle with getting stuck in our anxiety, a response that's sometimes termed a freeze response. So, I was delighted when I received an e-mail from Stin Hansen that contained five tips for overcoming anxiety and the freeze response. You can read her excellent blog post on this subject here.
I've found each of these tools useful in different situations. (That said, the fourth tip, Distraction, should be interpreted with caution. One thing you don't want to distract yourself with is food or alcohol!) If anxiety is a challenge for you, I hope you'll find these ideas help you identify and manage your feelings successfully.
If anxiety isn't your issue, no worries! You'll find affirmations, guided visualizations, writing exercisings, and a host of other free tools on Stin's Website to help you become your best self. Just click the "free meditations & workouts" link on the left-hand side of the page, then choose an area and enjoy your free sample! If you like what you see, you can become a member and take advantage of a wealth of self-help products Stin offers (and no, I won't receive a commission of any kind).
If you check out Stin's site, please come back and tell us what you think of it! Also, we'll talk about rage, self-pity, or guilt this year, but if one of these is making it harder for you to stay on track with your weight management goals, and you'd like to tackle one of these next, post below and let me know!
Tuesday, January 31, 2012
Smaller Fork, Smaller Bites...Smaller You?
I am so glad it's the last day of January 2012 -- this month has been unusually challenging. In particular, I've been plagued by a slew of dental difficulties, from a toothache to a broken tooth to a cavity underneath an existing crown. There was one up side, though: After two weeks of eating mashed potatoes and ice cream, I lost five pounds.
Don't get me wrong; I'm not suggesting these foods as the latest diet fad. I'm confident it wasn't my dietary choices that resulted in weight loss! Instead, what made the difference was eating slowly. In order to eat pain-free, I had to use a small spoon or fork. Each bite was small, and it took me much longer to eat than usual. As a result, I felt full long before I ate the amount I normally would.
Intrigued, I did some digging. As it turns out, the research is mixed. Many sources, dating as far back as this article from the mid-1980s, report that using small plates and utensils is an effective way to slow down and enjoy smaller portion sizes. However, two Salt Lake City researchers reported in July 2011 that bigger forks meant restaurant diners ate less.
I suspect the old-school approach has its merits -- and not just because of my own recent experience. It makes sense that using a smaller fork would encourage slower eating, and slower eating would lead to feeling full sooner. Assuming that you're responsive to your body's hunger and fullness cues, a change as simple as using smaller forks and spoons could help you lose and maintain weight.
So, why did the researchers find that restaurant diners ate less when they used bigger forks? It's hard to draw conclusions from a single study, but I'll hazard that it was in part because they didn't compare what one particular person might eat with a big fork versus a small fork. Instead, they compared people who ate with big forks to people who ate with small forks. Also, the study looked only at restaurant eating habits; it didn't take into consideration how people eat at home.
My dental woes are temporarily behind me, but I've switched permanently to the smallest forks and spoons I can find. It's a simple, easy way to slow down eating, and cut back on calories almost effortlessly. What do you think? Do you think it would work? Would you be willing to try it? Post below and let us know!
Don't get me wrong; I'm not suggesting these foods as the latest diet fad. I'm confident it wasn't my dietary choices that resulted in weight loss! Instead, what made the difference was eating slowly. In order to eat pain-free, I had to use a small spoon or fork. Each bite was small, and it took me much longer to eat than usual. As a result, I felt full long before I ate the amount I normally would.
Intrigued, I did some digging. As it turns out, the research is mixed. Many sources, dating as far back as this article from the mid-1980s, report that using small plates and utensils is an effective way to slow down and enjoy smaller portion sizes. However, two Salt Lake City researchers reported in July 2011 that bigger forks meant restaurant diners ate less.
I suspect the old-school approach has its merits -- and not just because of my own recent experience. It makes sense that using a smaller fork would encourage slower eating, and slower eating would lead to feeling full sooner. Assuming that you're responsive to your body's hunger and fullness cues, a change as simple as using smaller forks and spoons could help you lose and maintain weight.
So, why did the researchers find that restaurant diners ate less when they used bigger forks? It's hard to draw conclusions from a single study, but I'll hazard that it was in part because they didn't compare what one particular person might eat with a big fork versus a small fork. Instead, they compared people who ate with big forks to people who ate with small forks. Also, the study looked only at restaurant eating habits; it didn't take into consideration how people eat at home.
My dental woes are temporarily behind me, but I've switched permanently to the smallest forks and spoons I can find. It's a simple, easy way to slow down eating, and cut back on calories almost effortlessly. What do you think? Do you think it would work? Would you be willing to try it? Post below and let us know!
Thursday, January 26, 2012
Need a Little Motivation?
Happy Thursday! So, how are you doing with your weight management goals? We're nearly to the end of January, and you know what that means: The weather's still cold and wet. It's dark and dreary outside. Valentine's Day is right around the corner, bringing chocolates and candies with it. It's definitely that time of year when motivation to stick with your weight management goals can begin to flag!
If you're starting to drift from your goals, here's some motivation to get you back on track (or encourage you to keep up the excellent work!). This research study published in the online version of The Journal of Nutrition found that even mild dehydration affected mood, and not for the better: The women in the study noted that they were less energetic, had poorer concentration, felt that tasks were harder, and were more likely to have headaches. Who wants that? So, make sure you're getting enough plain water every day to keep yourself thoroughly hydrated. Your body and your mood will thank you!
Are you struggling for a reason to get outside and get in a workout? Look no further than this article on two recent research studies on brown fat. It turns out that brown fat -- a type of body fat that's actually brown in color, and burns a substantial amount of fat to sustain itself -- is activated by being cold. Researchers also observed that exercise literally converts regular fat to brown fat. In other words, cold weather and exercise might increase your metabolic rate. (That explains why I effortlessly lose about five pounds every winter, and regain it when the weather warms up!)
At this time of year, focusing on lifestyle change can be a lonely journey. For many people, the excitement of New Year's resolutions has begun to fade. For the first two weeks after New Year's, the sidewalks were crowded with fellow joggers and bicyclists. Lately, though, I'm seeing just a few fellow exercisers. If it seems as though you're the last person you know who's still focused on weight management, you're not alone. If you want to post your goals, ask for support, or share a success, don't be shy -- I'd love to hear from you. Post a little something below!
If you're starting to drift from your goals, here's some motivation to get you back on track (or encourage you to keep up the excellent work!). This research study published in the online version of The Journal of Nutrition found that even mild dehydration affected mood, and not for the better: The women in the study noted that they were less energetic, had poorer concentration, felt that tasks were harder, and were more likely to have headaches. Who wants that? So, make sure you're getting enough plain water every day to keep yourself thoroughly hydrated. Your body and your mood will thank you!
Are you struggling for a reason to get outside and get in a workout? Look no further than this article on two recent research studies on brown fat. It turns out that brown fat -- a type of body fat that's actually brown in color, and burns a substantial amount of fat to sustain itself -- is activated by being cold. Researchers also observed that exercise literally converts regular fat to brown fat. In other words, cold weather and exercise might increase your metabolic rate. (That explains why I effortlessly lose about five pounds every winter, and regain it when the weather warms up!)
At this time of year, focusing on lifestyle change can be a lonely journey. For many people, the excitement of New Year's resolutions has begun to fade. For the first two weeks after New Year's, the sidewalks were crowded with fellow joggers and bicyclists. Lately, though, I'm seeing just a few fellow exercisers. If it seems as though you're the last person you know who's still focused on weight management, you're not alone. If you want to post your goals, ask for support, or share a success, don't be shy -- I'd love to hear from you. Post a little something below!
Subscribe to:
Posts (Atom)