A Realistic Path to Weight Loss for 2009

Health & Wellness * Nancy Adler
Originally published in The County Woman Magazine / January/February 2009

The New Year is a time for reflection, but also a time for goal setting. Year after year, we make empty promises to ourselves to lose the weight once and for all. We set lofty goals that are almost impossible to achieve. We simply want results and we want them fast! We want to look better, ditch Out health problems and have more energy to get through all the things we try to fit into Out busy days.

This year can be your chance to try refocusing your weight loss goals. Setting a goal to lose 100 pounds is probably not realistic for the average person. Instead, try narrowing down your weight loss goals to a specific percentage (i.e. something like 10% of your body weight). Include a goal of not eating after 6 p.m. and scheduling regular exercise. These are attainable New Years resolutions that you can follow and stick with. Once you begin to attain your goals, your self-esteem will increase and you can continue to plot your course toward permanent weight loss the sensible way!

Seek a professional
With so much nutritional advice, out there things can get confusing. Bad diets and wrong advice lead to people being overweight and disgusted. Sitting down with a nutritionist will finally give you that balance and structure to your life that you need to control your eating. Learning to make healthy choices is better than being on a diet that only sets us up for failure!

Draw a picture of yourself
Do not giggle, I am serious. This psychological exercise gets different parts of your brain involved in thinking about how you look right now. Try to draw the picture as accurately as you can. Then compare it to a photo of yourself. Your work of art may make you realize just what you really think about yourself.

Read the food labels
When you are drooling over your favorite junk food at the grocery store, motivation is often just one glance away. Read the label. Most of the time, the number of calories, fat grams, or sugar grams is enough to put you into shock, and suddenly, you are not so hungry anymore.

Reward yourself with new clothes
Not food! Clothes! Treat yourself every 10 pounds you lose. Every time you drop a size, you beam with pride. Clothing is not just a reward. It is highly motivating to see the smaller size on the tag!

Avoid people who discourage you
If you can avoid them, do it. If you cannot avoid them at least talk to them about how their attitudes arc affecting your progress. It can be tough, especially when grandma is making you feel guilty about not eating a pound of her homemade cookies, but be firm. Standing up for yourself will give you new confidence that you can use to help you stay on track as you continue to meet your goals.

Accountability
Communicating weekly with your nutritionist is vital to your success in reaching your goals. Keeping a food journal will help you learn how to make changes and will contain valuable information for your nutritionist in understanding your eating habits. Positive changes can be made helping you to stay focused and on track for success.

Final Thought
What if we cannot achieve our life goals, but we hate the thought of quitting?
Think of quitting as a course of correction, and you will be able to forgive yourself easier than if you view quitting as failure. People who walk away from unproductive situations view this as a course of correction. They realize they are wasting their time on one path and will simply find a new and better way to use their skills and talents.

Embrace and accept your new lifestyle changes! Stop the doubt, love yourself.

The Low Carb Loser

She fuels op on protein and fat but eats hardly any carbs at all, which also means no vegetables or fruit. T-bone steaks? Seconds, please! Cheese omelette too greasy? No problems! Her love of all things fatty leaves her with little desire (or room) for a fiber-rich salad-and sometimes gives her twice the protein she needs each day. Sticking to the low-carb mantra could be setting her up for some unhealthy consequences: at best, carb cravings (or binges); at worst, heart disease and kidney problems.

The Flaws
Atkins adherents may not believe it, but not every carbohydrate is your enemy. It’s the processed kind that you have to watch out for: white breads, white pasts, rice and pastries. “They’re high in calories and offer little nutritional payoff,”Herber says. “And they don’t sustain energy for very long. “Even so, indulging once in a while to satisfy cravings is OK>

The Makeover

• Instead of eating huge main courses of fatty meats like steak, think of proteins as side dishes to enjoy with small servings of brown rice or whole-wheat pasta. This keeps your fat intake low without making you feel deprived.

• East more complex carbohydrates, such as whole grains, fruits, and vegetables. Because you process them more slowly than simple carbs, you feel fuller longer.

• Additionally, just like the no-veg vegetarian, the low-carb loser should help herself to more fruits by mixing diced peaches into cottage cheese, for instance or adding lots of vegetables to a cheese omelet.

What she eats
Low-carb cereal*Low-carb protein*shakes*bag of cashews, hamburger, Swiss cheese, bacon, no bun*filet mignon with creamed spinach

Stop Obsessing – You’ll Be Slimmer

By Nancy Adler • Originally published in T.V. Atlantic Magazine

There’s a fine line between being vigilant and being obsessed about weight loss. Always thinking about food, calories, the scale or your hips can stress you out and sabotage your efforts. Studies show that stress raises levels of cortisol, a hormone that can plump up your belly.

Keeping a food journal is the key to staying aware and in control. To see eating patterns you need to change, write down what you’ve eaten (Doritos), the circumstances and your hunger level or feelings.

Target your energy toward steps that will make the scale change: taking a walk every day or cutting out high calorie snacks. Obsessing about the end results will do little to help you achieve it. Guidance with weight control through a nutritionist will help to keep you on track and be “accountable.” Limit your weigh-ins to once a week.

Shrinking

at large * Dora Dunn
Originally published in Ed Hitzel's Restaurant Magazine / Holiday, 2008 / Page 42

Thank you (from Ed also,) Nancy Adler, for a new approach to weight loss

I'm working on my Christmas list. This year it is a huge challenge, and not because my nearest and dearest have been naughty. This year I have included myself on the list. I decided to give myself the gift of good health and lose the weight that is holding me back. I tried it on my own, and finally realized that not only was it not working, I was actually losing ground. It would be easy to blame the drama in my life; heaven knows there has been enough to make a couple of Lifetime miniseries. So, how did this happen?

This year, my relationship collapsed under the weight of his untreated alcohol addiction. A spectacular job opportunity that was within my grasp was snatched away. I leamed that the only thing worse than working for someone you think is dim-witted is being fired by said dim-wit. I spent the summer moving every couple of days, walking around with vital documentation like my birth certificate in my purse. Through all this, my bond with food became more and more toxic.

Many of you would empathize and understand if I said that I was an emotional eater. Well my problem is really strange. I am an emotional cook. All my life, when things got stressful, I turned to my pots and pans for succor. For a time, I thought that friends and family deliberately did things to throw me into a swivet because they knew the result would be coq au vin or blueberry pancakes or chocolate mousse.

The downside, of course, was a weekly food budget that suggested I might be responsible for a hockey team, not single me. The serious problem came when I started eating what I cooked All of this food was served up with really juicy rationalizations. I said things like, “I'm a restaurant reviewer; I have to know what things taste like. Every bite of it”. Or I thought that since I cooked at the Ritz Carlton it was unfair for me to go home and have a salad and some grilled chicken. Why shouldn't I eat like the people at the hotel?

I decided to ignore what was happening to my body. I was really good at not looking in the mirror. I even averted my eyes when I was in the shower. Since I spent the majority of my life in chef drag, which is not that flattering anyway, I could fool myself But when I started getting short of breath, couldn't ignore my aching joints, and started wondering why my civilian clothes were shrinking in the closet, I knew I had to do something.

All this year I have watched the Incredible Shrinking Eddie Show. He looks great, but most important, he feels good. Each time I asked him about his program, he told me about Nancy Adler, his nutritionist. When I finally quit making excuses, made an appointment to see her and actually kept the appointment. It was the single happiest day I have had all year. She is a no-nonsense professional who is encouraging, intimidating, knowledgeable, fit, curious, beautiful and impossible to fool (damn); with a high energy verve that makes each session with her joyous.

Instead of taking on the role of Diet Dominatrix, as I had feared, Nancy is the soulful sherpa on my journey to a healthy lifestyle. It's as if together we are in search of my inner babe, locked away so long in adipose flesh. I meet with her weekly, and we visit and dish like girls together as much as we review my weekly diary. And let me tell you, being required to write down what I eat acts as a powerful disincentive to my baser impulses. There’s just no way to justify a big bowl of pasta carbonara at midnight simply because I think it's fun to make.

I would love to tell you that I have reached my goal weight and am ready for my close-up. But the fact of the matter is that I am still far from my goal. I am ticked that I am no longer 30" and can't drop 15 pounds in a trice simply by skipping lunch for a month. I am further irritated by the fact that men lose weight differently than women. Men say they are going on a diet and 7 or 8 pounds vanish. But working with Nancy, she doesn't allow me to dwell on these irritating facts. She has me focused on my health and long range goals in a way I have never been.

Now I recognize the triggers that send me into the kitchen hell bent for leather to cream, butter and sugar. I am leanling how to channel that energy into projects that promote my improving health and the health of my family and friends. I don't want to scare anyone, your gift baskets of candies and cookies will still be coming. It’s just that this year I won't have candy and cookies on my breath when I drop them at your house. Thanks Nancy

(Dora Dunn is the sales coordinator for Ed Hitzel Enterprises. Nancy Adlers column appears on page 33.)

Restaurants will Help with Special Diets

healthy dining * Nancy Adler
Originally published in Ed Hitzel's Restaurant Magazine / Fall, 2008 / Page 23

Watching calories while eating out? The good news is in today's restaurants you have plenty of options! You can still eat out and eat healthy, too. Many of am local restaurants offer delicious meals that are low in saturated fat, trans fats and cholesterol. That’s good news for your health because a diet high in saturated fats and cholesterol raises blood cholesterol. High cholesterol is the major risk factor for heart disease, and it's also a risk factor for stroke.

Don’t be shy about making healthy requests. Most foods on most menus will probably fit into a heart healthy diet if prepared with low-fat ingredients and less salt. Roughly eight out of 10 restaurants offer vegetarian entrees. Ask your server if the kitchen can alter preparations to meet your needs, or call ahead before you choose your restaurants. When I go on vacation I go to the Internet so that I may see the restaurants in the area that will offer healthier food selections on the menu. This way I know what to expect and have a better idea what I will be having for dinner that evening. This leaves little room for settling and making a not so smart food choice.

A great site to visit for healthy restaurants in your area is www.HealthyDiningFinder.com

Equally important is the portion size. Help to control your weight by asking for smaller portions, sharing your entrees with a companion, or putting half of your meal into a to-go box and enjoying it another time.

Timing is everything!! Please whatever you do eat early. The one thing that is so very important in meeting with your weight loss goals is that you may be finished eating by 7:30 p.m. at the latest. Our body metabolism starts to slow up and shut down by 4 p.m. So when we enjoy those late dinners at 9 p.m. am body cannot process these foods at that time.

Here are a few tips I would suggest when dining out:

• Share your appetizers. Half the appetizer equals half the calories.
• Drink water, clear colored diet sodas or unsweetened tea or coffee instead of sodas or alcoholic beverages. This will save a lot of calories each day.
• When choosing soups, keep in mind that cream based foods are higher in fat and calories than most other soups. Soup can serve as a great appetizer to a meal, or as an entree. Most soups are low in calories and will fill you up so you eat less.
• Order steamed vegetables instead of the starch as the side dish.
• Ask for salsa with the baked potato instead of sour cream or butter. Salsa is very low in calories and a healthy alternative with a lot of flavor.
• When ordering grilled fish, ask that food either be grilled without butter or oil or prepared light with little oil or butter.
• Stop eating when you are full! Listen to the cues your body gives you.
• Order sandwiches with mustard rather than mayonnaise or a “special sauce.” Mustard adds flavors with virtually no calories.
• Look for items on the menu that are baked, grilled, dry-sauteed, broiled, poached or steamed. These cooking techniques use less fat in the food preparation and are generally lower in calories.
• Don’t be afraid to ask for special low-fat, low-calorie preparation of a menu item. The restaurant industry is one of hospitality and customer choice. They aim to please!
• Select entrees with fresh fruits and vegetables as key ingredients. Enjoy the flavors they offer. Fruits and vegetables are a good source of dietary fiber as well as many vitamins and minerals.
• Enjoy foods that are flavored with fresh herbs rather than fats such as oil and butter. It’s the butter and oil that increases the fats and calories.
• Always choose breads that are made with whole grains such as brown breads and dishes made with brown rice.
• If you are craving desserts, opt for something low fat and natural sugars such as fresh berries or fruits.

(For more healthy recipes you may visit my website at www.nancyadlernutrition.com.)

Maintain

healthy dining * Nancy Adler
Originally published in Ed Hitzel's Restaurant Magazine / Holiday, 2008 / Page 33

You can have that cookie, but eat slowly and eat smaller portions

Over the holidays, you will enjoy favorite holiday dishes, wonderful family traditions, and extra holiday social gatherings. In the midst of holiday fun and preparations, try to remember to eat and sleep well. Being well nourished and rested will allow you to enjoy all the holiday festivities. There are no good and bad foods, only good and bad eating habits. A balanced diet that provides a steady stream of energy, repairs and restores the body, and helps manage stress and prevents mood swings. What matters most is the types of foods that we eat during the holidays. We should choose fewer foods that consist of sugars and high in fats while selecting more fruits and vegetables, which are packed with important vitamins and minerals. Excess weight gain during the holidays often comes from eating too many high fat or sugary holiday foods.

I encourage my clients during this challenging time of the year, to set limits ahead. It's okay to have a cookie but make a plan ahead of time. The problem doesn't come from one cookie if planned. The problem arises from that impulsive behavior when we grab the sweets without any thought. They are there in front of us so we grab. Then before we know it we are back in that addicting sugar traps that we have worked so hard to get out of. Keep a food journal. Be accountable. Make your plan to enjoy a homemade holiday cookie as long as its planned and not too often.

Take control. Before a holiday event, eat a light snack or even a protein bar. Cottage cheese is high in protein and will help you to eat less later. Fasting ahead oftime or saving up will only cause you to eat more later on and later at night.

Exercise, even if it's less that usual. Just taking a walk can do a lot for your mental and physical health.

Place a priority on sleep. Everything is more manageable when you are well-rested. Adults require seven to nine hours of sleep per night to function optimally during the day. Plan for winding down time of at least 30 minutes before you go to bed. You'll fall asleep sooner and sleep more soundly.

Though the holidays are time for traditions, don’t try to do it all. Simplifying your holiday will reduce your stress. Rely on family to help with preparations.

Remember, too much sugar will rob you of energy rather than give you more.

Be realistic about your health goals during the holidays.

Accept weight maintenance vs. weight loss.

If you are hosting a holiday event, do your guests a favor by including non-alcoholic beverages and healthier items such as vegetables, salad and fruit on the menu. Use low-calorie dressings. Putting these items out before the sweets, meats and souffles will give everyone a better chance of not over doing it.

Look for healthy substitutes for ingredients when you whip up your favorite holiday fare. You may be able to use low fat or skim milk products instead of whole milk products in some dishes. In some baked foods, you can swap applesauce for oil. Switching ingredients can create tasty results without the high calories that often come with rich foods.

Wash it down. What you drink during the holidays can add calories. Look at all of your options. Alcoholic beverages and many fruit punches can be long on calories but short on nutrition. Instead look for ciders, clear diet sodas, and even flavored waters.

Play it Smart. Here are a few tips for healthy holiday eating:

• Eat smaller portions of food. This is especially important at a buffet, where you may not want to try everything. Choose the items you want to tty the most in small portions.
• Eat slowly. Many times, people eat so fast that their stomachs don't have enough time to register that they are full. Savor each bite and enjoy the taste of the food; chances are you will eat less.
• Offer to bring a low-calorie dish to the party. Your host will appreciate it and this is at least one healthy item that will be on hand.
• Don't park yourself near the buffet at the holiday party. Mingle! Your more likely to eat more standing near the food than if your across the room.
• Be realistic. Don’t try to diet during the holidays. Just aim to maintaining your present weight.

Food and holidays go hand and hand. So join in and help yourself to a few tasty treats, keeping you good lifestyle habits that you have lived by all yearlong. If you've been exercising keep it up all through the holiday season. With a dash of discipline and pinch proper planning, you’ll have a great recipe for holiday fun without the regret that many of us feel the next time we step on the scale.