I was on Dishing Up Nutrition this past Saturday talking about habits that hold back weight loss. You can listen here or download the show from iTunes. We talked about a lot habits that keep us from reaching our weight loss goals, including “closet eating” episodes like wolfing down a bag of M&Ms in the Menard's parking lost. It was a great show, and I hope you enjoy it!
One of my biggest struggles I have with eating real food, in balance (aside from all the planning and prep), is transporting food to work, events, etc. I also bring a huge container of water to work every day, which adds to the problem. Most insulated bags do not have the space or strength to contend with the number meals and snacks that I have to carry around. Until now!
2 great bags from Whole Foods
I stumbled upon two of the most well-designed insulated bags at Whole Foods the other day (believe me, I've gone through many in my day): the insulated messenger bag and the square insulated bag.
They have nice wide straps that make carrying even the heaviest loads more comfortable. The square bag is smaller than the messenger bag, but it can carry a lot because it doesn't taper at the top like most bags. I use two ice blocks in the large bag and one in the smaller bag to keep stuff cold.
And what's best–I just saw that they have new colors. So you fashion-conscious people can get the bags in berry and blue or whatever color will match your outfit!
What's your favorite tip for transporting real food? Leave a comment.
I have wonderful readers. This week, I wanted to feature a question I got from Jane, and my response. I thought many of you could relate to her question and my response.
Question from Jane
I also am getting all my meals and snacks in so I am not hungry. I have been doing this ever since I got back from Paris–when I went on a bread and beer binge–and my cravings have never been quieter. Now that my cravings are quiet, I can focus on getting good food, and I am SLOWLY losing those 10 pounds. I asked my nutritionist about this and she told be that glutamine works so well for cravings because it is the only amino acid that the brain can use to make glucose. So, with your brain getting the glucose it needs from the amino acid, you don’t crave bread. It also heals your gut, which is key to metabolism and weight loss.
I get many questions from people about how I maintain my 90-pound weight loss, and even better, lose weight. It's pretty simple and a bit boring–I plan, plan, plan, then cook, cook, cook. The key to my having healthy carbs, fats, and proteins at the ready is my weekly two-hour cooking session. Here's what I made today.
I will use the food from these recipes to make: meals for my family, my son's lunches, my husband's snacks, and my ample snacks and meals (remember, I eat 5-6 times a day to keep my blood sugar balanced–the best way to lose weight for the long term).
How I make it fun and easy: apps, podcasts, music
Seems like a tall order–making food prep and cooking a fun activity and not a chore–since I have a long list of things I'd rather do. I use Paprika, an iPad/iPhone recipe manager app, to help me keep my recipes organized and easy to follow. I enter recipes into the app or load them from the browser, and then when I'm ready to shop I simply add the recipe to my grocery list. The app is also on my iPhone, which I use to shop and track what I buy.
I like to listen to nutrition podcasts while I cook (yes, I'm that much of a nutrition nerd). I use Downcast to download them and keep them all organized. If I'm in more of a music mood, I turn on the 70's station on Spotify.
Food planning is self care
This is what it all comes down to. When you make food that nourishes your body, you are caring for yourself and your family. I've found that unless it's fun, or at least enjoyable, I won't do it.
I hope you can use these tips and apps to inspire your self-care cooking session!
Have a favorite app that helps you plan? Share a comment now.
I have wonderful readers. This week, I wanted to feature a question I got from Linda, and my not so polished response. I thought many of you could relate to her question and my response.
Question from Linda
I finally had a phone consultation [with a nutritionist at Nutritional Weight and Wellness] 3 weeks ago. So, I’ve been ‘working the program’ and so far, I do not see any results. I had actually been following along since February and saw no big weight drop, so that’s why I decided to finally go for it and have a consult.
I haven’t eaten bread or flour since the middle of February and I truly expected to see something happening. My weight keeps going up and down the same 5 to 7 pounds it’s been bouncing for the last two years! We eliminated dairy, too. BUT this is where I need to ask a question. Do you totally eliminate dairy or do you use any yogurt or cottage cheese? I stopped eating any sliced or shredded cheese, but I sorely miss my Greek yogurt. I tried making my smoothies without it, but I miss it and I loved that it is so packed with protein.
I can’t tolerate milk – but not yogurt or cheese, so we thought eliminating it would be a good idea to test out a dairy intolerance. I see no change. I talk with Cassie again next week, but I am really stumped as to why I am not losing weight. Funny thing is, my clothes fit better or are loose. It’s crazy!
I’m kind of disappointed because I feel that I have really worked hard and have eliminated a lot from my diet. Anyway, next week I will definitely be working this out with my nutritionist. The ONLY thing I can think of is that I use cream in my coffee and now I’m even cutting back on that. Do you drink any coffee or tea with cream?
Call me frustrated.
You are not alone. I went ONE FULL YEAR before anything happened eating this way. One full year. I am not saying that this will happen to you, but it really does take time for your metabolism to heal (at first when Kara told me this “healing” stuff, I thought it was BS; but it is true). In fact, Dr. Schwarzbein says, “You have to be healthy to lose weight, not lose weight to get healthy.” It is really true. Our bodies are conservative systems, and they need time to “get on track.”
So, it is no surprise to me that you are getting these results (no weight loss, but clothes that fit better). I have been through this very cycle about 5 times. I have just come through a really sticky one that went on and on for a year! Same 10 pounds just not budging. Now, things are happening. This is why quick-fix diets are so enticing and addictive. They really get you hooked on the process of quick weight loss in those first few weeks, but then fail in the long term. This one takes time to get going, no way around that, but really works in the long term.
As for the dairy, I moved away from everything, including yogurt. I would ask your nutritionist about the greek yogurt. I know the goat milk stuff doesn’t contain the hormone that can cause weight gain. So, maybe that kind would work for you. I still eat goat cheese even though I am dairy free.
Now cream is considered a fat, not dairy. So, I still have whipped cream and full fat cream in my coffee. So, don’t worry about that.
One thing to do, is verify with your nutritionist that she is giving you the Nutrition 4 Weight loss eating plan. It is slightly less fat than their regular plan. The idea being that a bit less fat frees up the liver to metabolize more of your body fat (I think this is how it works).
Also, I am gluten-free. If you haven’t gotten rid of the grains, this could be just the trick. Did you hear the Dishing Up Nutrition podcast from this past week with the doctor who wrote “Wheat Belly”? It was really interesting. He talks about the amazing weight loss from people who have given up wheat and other troublesome grains.
I want to shift the focus of my posts for the next few weeks from my struggles with weight loss and stuff in the news to more practical information about what to eat. One of my most-read posts is What I Eat to Lose Weight. Message sent and heard! I want to tell you about my food to inspire you to eat well!
One of the keys to eating well and losing/managing weight–with protein, carbs, and fats in balance–is to eat foods that taste really good. That’s where Penzeys spices come in. Over the past few months, I have been experimenting with various spices to make my food taste better and be more satisfying. Needless to say, I am so impressed with how good their spices make the most common of dishes taste.
My salad dressings in particular had become so boring, I had almost stopped eating salads all together. I discovered Penzeys salad dressing starters about a month ago–and salads are again a big part of my diet. I love their Green Goddess dressing (most store-bought green goddess dressings are horrid slurries; this starter helps you make one that is divine), and their ranch is to die for.
What is so great about these starters (really just herb mixes) is that you can mix them with healthy fat (like Hain mayo or olive oil), to make them unlike the gross soybean oil and trans fat-laden dressings at the grocery store. They taste so good with cut up veggies as a dip (add 2 ounces of protein and you have a perfect balanced snack).
I can’t tell you how much of a difference it has made for me to have really tasty, well-seasoned meals and snacks to look forward to. It helps me stay on track and not feel like I am missing out. When people have to give up gluten, dairy or other foods to improve their health, they often feel somewhat depressed about it. But when you start to experience how wonderful vegetables and meat can taste, those foods seems much less appealing.
Share your favorite dressing recipe by leaving a comment!