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Posts Tagged ‘Meal plan’

Overnight diet

Monday, December 10th, 2012

Finally, a diet (oh, shucks, I said that 4-letter word) that just might be what you’re looking for. One that’s programmable – or not. One you can follow to the T or use flexibility. It’s up to you.

Here’s an excerpt from the book from the author, Caroline Apovian (my great ex-boss). “I have news for you. Losing weight shouldn’t make you suffer. Slimming down—when you do it the right way with a bounty of nutritious foods—should enhance your health and well-being and make you feel better, not worse! Hearing what other diets were doing to my patients infuriated me. Seeing that so many of them were not only not losing weight with existing diet plans but also harming their health, feeling deprived, and feeling depressed, I knew I had to do something about it.”

Right! Food should taste good and lend a healthy dose of vibrancy, energy, spontaneity. It shouldn’t take all day. But it should require thoughtful preparation with an easeful flow.

This plan is based on a day of pampering yourself with smoothies and rest and the other days of the week abundantly full of foods that fill you and give you energy. I know the recipes that I created (over 100 of them – including over 30 smoothies recipes) will inspire you!

Look for this in book stores in April 2013. Video coming soon! Here’s a sneak preview recipe!

 

Mango Tango

The sweetness of ripe banana and mango, the creaminess of coconut milk – you’ll think you’re on a beach or the tropics. Protein powder will keep you full until the sun sets.

  • 1 banana (ripe or frozen) sliced
  • 1 mango
  • 1/2 cup light coconut milk
  • 1 cup water or 2 cups if not using coconut milk
  • 1 big handful greens
  • 1 teaspoon vanilla
  • 1 scoop protein powder

Mix well in a heavy duty blender of Vita-Mix. Then, sit back, sip and enjoy.

 

Feed your craving

Monday, December 26th, 2011

That’s interesting, hmmmm, feed your craving? Really? Have all the Cinnabon sticky rolls you want? Or crunchy-chewy-at-the-same-time toffee covered in chocolate?

Once cravings are understood, it’s easy to know the answer is NO. Many clients moan that all they want at that time of the month is chocolate and they will DIE if they don’t get it. Others crave chips and salsa at 11pm, or crunchy cereal and milk instead of supper. Some cravings are so intense, you will even get in the car and bust down the store door to get that food! What I have yet to hear is “Diana, I binged on broccoli all weekend long and just hate myself.”

Cravings manifest from being underfed – that’s right – underfed. How does that work? For starters, lots of men and women diet at breakfast, diet at lunch, then mid-afternoon, they blow the whole deal with something sinful and forbidden. Blaming themselves for being weak of character, they vow to have a diet supper of fat-free cottage cheese and green beans only to blow it again. Your body is hungry, friend. For food. Not restriction or abstinence of sustainable fare, or liquid diets. It’s when we let ourselves get to the point of eating anything in sight or everything-on-the-menu-looks-good that cravings hop on board our usually calm demeanor and send us wild-eyed in search of, yep, high calorie foods (carrot and celery sticks, anyone?).

Why? When your blood sugar gets low (this is folks without diabetes, it’s our regular mode of metabolism), a part of the brain detects those blood sugar lows. Then, your brain says ‘Get thee to the nearest Dunkin Donuts for coffee with sugar and cream and a muffin or donut or Boston creme pie or all of them.’ The brain sends out signals that increase the desire to eat. To eat. High. Fat. High. Calorie. Food.

The moral of the story: Eat regularly – have a meal plan and stick with it – with skipping meals not an option. Your blood sugar will be happier. Your brain will be happier. Your body will hence be happier. And ultimately, your emotions and mental abilities will be happier.

Journal of Clinical Investigation, published online 9.19.11.

Resolution pollution or resolve?

Saturday, November 26th, 2011

It’s that downer time of year again. We challenge ourselves to list ways we can do away with all the negative aspects of our body and behaviors or lack thereof in the coming year. We sit around making lists that include challenging feats like a) lose a bunch of weight, b) exercise every day of the new year, c) cook whole foods instead of take-out, d) liposuction that belly fat that won’t budge, e) pray more (go to church more), and e) finally getting around to back-waxing. Scratch that last one.

Hmpf! What about starting off with a positive approach? Like, “I love my body. I want to honor it by eating healthy foods and getting more movement in 2012.” Health will knock on your door day and day again when you greet each day with optimism, your weight will go down, the battle of the belly fat bulge will be won. And, you’ll feel better about yourself even on days where a tad of take-out is the only option.

Researchers have known forever that strategic planning is crucial. Yoga practitioners have known forever that opening to possibility and hugging toward the heart keep us connected and soften our attitude toward ourselves and others. The process of getting healthy or more spiritual becomes a joyous, not a tedious one.

Strategies that work in behavioral change include:

  • Setting goals. Get out your journal, a piece of notebook paper or an old receipt. Write down what you it is you want to see – make this goal realistic (if you last weighed 160 pounds in high school and you’ve never been below 180 pounds and you’re 50 years old, hmmmmm, how about 5% weight loss instead?). If you’re new to yoga, doing a 90-minute hot yoga class 5 times a week just might not happen.
  • Manage your time. Get out your Daytimer or Google calendar and fill in the blocks of time you can realistically devote to these goals. Block out all your exercise and yoga classes or hours you can devote to walking the dog, or learning to run a 5k in a progressive and safe way. Commit half-hour segments to creating a meal plan for the week complete with grocery list. Mark the day and time you’ll get to the market. Even calendar kitchen time.
  • Keep track. Check off the accomplishments daily. What a buzz in your head! Woot! Done! Over! Wow, I feel amazing! What happens if you didn’t get A-Round-Tuit? No judgment. Reestablish your reasons for moving in the directions you chose and get firmly entrenched in them. Deep breath. Begin anew.
  • Seek support. Now, I did read about the chick who didn’t tell a soul she was losing weight and successfully lost more than 100 lbs. She, and others reviewing her case, felt she would certainly fail if she sought accountability from others. Most researchers disagree. You know who those folks are who are ready to tear you down the moment you become transparent about your goals – those who might be a tidge jealous. Or worried you won’t like them anymore if you get thin, healthy, beautiful, have whiter teeth. Avoid them. At all costs. Pick a family member, friend, co-worker who shares your principles and get them on board with you.

You have about a month before this ominous day (New Year’s Resolutions). Get cracking now with the smallest change you know you can NAIL before then. Maybe it takes a week to feel solid. Pick another. One foot in front of the other. Smile.