How to Keep Your Diet on Track

You’ve been dieting for a few months and have dropped some weight. You’re feeling pretty good about your progress and then—bam!—something gets in the way that threatens to land you back where you started. You’re not alone: I’ve counseled countless clients who assume they’ve mastered the art of healthy eating and then one day realize the number on the scale is sneaking up on them. When I take a closer look, I see that their problems tend to fit into one of five categories. Here’s what to watch out for and how to get back on track in no time.




MORE FROM WOMAN’S DAY



Diet Advice That’s Making You Fat

7 Weight Loss Transformations Couples Edition

Diet Derailer #1: You’re Bored



In the beginning, dieting was kind of exciting. Yes, it was hard, but it was also an adventure—you got to think about food in a different way and try new recipes and meal plans. But once you did all that, the excitement probably died down. You figured out which foods fit into your plan, and you stuck with them. Is there anything wrong with oatmeal for breakfast, a turkey sandwich for lunch and grilled chicken for dinner? Absolutely not. But if you eat that almost every day, chances are you won’t feel satisfied, which means you may need a larger portion to feel full. Or, just to beat the boredom, you might start reverting to the old high-cal favorites that you “gave up” when you decided to lose weight.



To Stay on Course...



Eat seasonally. This is the best way to keep variety in your diet. Hit a farmers’ market (or even your supermarket) with an eye toward the newest produce. Sure, your old standbys (like apples and bananas) are great year-round, but spring asparagus or summer peaches can be much more satisfying.



Add spice. The right herbs and spices can take any meal from drab to delicious. Experiment with cilantro (great in a marinade for lean beef), fresh mint (try it in a multigrain pasta salad) and cumin (perfect with salmon). Or go ethnic with easy ingredients like a Moroccan spice blend or Asian chili sauce. For recipe ideas, go to WomansDay.com/LightRecipes.



Dab on condiments. A lowfat diet can seem low on flavor, so reintroduce smaller amounts of higher-fat items. Just a tablespoon of pesto, blue cheese, guacamole or roasted red pepper hummus is all you need to punch up a sandwich or main course.



Try breakfast for dinner and vice versa. There’s nothing that says you can’t have a veggie omelet for dinner or a few slices of turkey with some fresh, crunchy veggies for breakfast.



Experiment. Test a new recipe that incorporates a type of lean protein you don’t eat often, like scallops or ground lamb.



Diet Derailer #2: You’re a Little too Comfortable



You’ve dropped 5, 10 or even 20 pounds and you’re feeling really confident. So confident, in fact, that you start to think nothing can mess with your success. Before you know it, you’re again reaching for a second glass of wine or an extra serving of yourfavorite dish (even if it’s a healthy one). You start to treat yourself to dessert once a day instead of once a week. “I can handle it,” you tell yourself. “I’ll make up for it later!” Meanwhile, those little extras are creeping up, and before you know it, so has the scale.



To Stay on Course...



Go back to basics. It’s normal for the scale to fluctuate a bit, but if you see that you’re 2 or 3 pounds heavier several weeks in a row, step into action. Review the Get-Real Basics and think about what you were originally doing that you’re not anymore. Did you plan your meals for the week ahead of time, but now you’re just winging it? Have you stopped keeping a food diary? Go back to the strategies that initially helped you succeed.



Indulge mindfully. Whether you’re just starting to lose weight or nearing your goal, you deserve to enjoy good food. “There’s no reason to feel deprived, hungry or punished,” says Michelle May, MD, author of Eat What You Love, Love What You Eat. The key is to decide what you really want and eat it mindfully, which may mean deciding when a treat is really worth it. You want to finish something delicious and think, “Wow, that was worth every calorie,” not, “I feel gross— why did I eat that?”



Visualize your success. Keep a picture of you at your fittest on your refrigerator, computer or desk to remind you what you’re striving for or hoping to maintain. Or jot on a notecard a list of the pros and cons of resisting or giving in to your urges. “Keeping it handy—like in your wallet—gives you easy access and reminds you why it’s worth it to do the hard work,” says New York City–based psychologist Andrea Jewell, PsyD.



Diet Derailer #3: You’re Taking a Vacation—and So is Your Diet



There’s just something about vacation that makes us all want to indulge. But a week’s worth of highcal meals and snacks can do serious damage. Sometimes the problem is a practical one (say, you’re on the road or at an airport with nothing but fast food in sight). But often the biggest roadblock is mental: You’re away, you want to enjoy yourself and you don’t want to follow any rules—including diet ones.



To Stay on Course...



Be realistic. Aim to maintain your weight during this time rather than lose. If you can come back from your trip without any extra baggage, consider yourself in good shape.



Plan ahead. Pack snacks like nuts and all-natural granola bars so you’ve got something on hand for difficult situations (a delayed flight, going a long time without meals). Skipping a satisfying snack may lead to overeating at mealtimes. If your best attempts to travel prepared go awry, seek out easy, accessible options like trail mix, fresh fruit, lowfat yogurt, lowfat popcorn or whole-wheat pretzels, most of which you’ll find almost anywhere these days.



Indulge wisely. Decadent doesn’t always mean high-cal. Go ahead and order the lobster (just go easy on the butter sauce) or even the filet mignon (think 4 to 6 ounces, not 16 ounces). And yes, you can eat dessert— but remember that tasty things come in small packages! So if you’re going out for ice cream, skip the sundae and get one small scoop of your favorite flavor. And sharing a dessert is always a sweet way to finish a meal.

Aim for balance. Pick one meal or snack as a daily splurge; the rest of the time, eat as close to normal as possible.



Diet Derailer #4: Parties, Parties Everywhere



If your social calendar is constantly full of barbecues, weddings, baby and bridal showers, and more, you’re likely faced with multicourse meals, heavy hors d’oeuvres platters, caloric desserts, cocktails…you name it. All that temptation would throw anyone off a healthy weightloss routine.



To Stay on Course...



Consider the “specialness” of the event. Is this the only barbecue you’re going to all summer? Then have one hot dog with all the trimmings if that’s what you really want. But if you’ll be barbecuing every weekend, take that into account. Don’t use “But it’s a celebration!” as an excuse to overdo it.



Don’t hit a party with a growling stomach. Saving up all day for a big event by skipping meals may set you up to eat more than you bargained for. Keep your metabolism and hunger levels steady by having a small balanced meal or substantial healthy snack before the party. You’ll be much better equipped to navigate food options and keep tabs on portion sizes if you don’t arrive starving.



Do a lap. If you’re at a cocktail party or buffet, don’t dive into the spread immediately. Instead, take some time to scope out what’s available. Save about ¼ of your plate for the fun stuff, like cheese fondue, mini quiche or fried calamari. The rest of your plate is for lighter foods, like fresh crudités with a little dip, or mini grilled beef or chicken skewers.



Think bout what’s negotiable—and what’s not. If you’re going to a wedding, you’re probably going to have a glass of champagne and a slice of wedding cake. So what’s skippable? That bland roll at your place setting or your side of potatoes, which you could have any day of the week.



Diet Derailer #5: You’re Stressed



It’s a fact: Food makes us feel good. There’s just something about warm, gooey chocolate chip cookies or creamy chicken pot pie that takes us right back to a place of comfort and calm. That might not be a problem if one cookie did the trick, but for most of us the soothing powers of a food disappear as soon as we stop eating it, says Dr. May. So we end up eating another—and another—in an attempt to recapture that fleeting feeling. And if you’re stressed, you may gobble down food without paying attention to what or how much you’re eating. Research has also found that cortisol, a stress hormone, may prompt you to eat more, especially sweets.



To Stay on Course...



Take a breather. It may sound silly, but the next time you have an impulse to reach for food (but you’re not really hungry), take a deep breath. It will give you a chance to relax and realize that eating will not solve whatever you’re stressed about, says Dr. Jewell. Aside from deep breathing, there are plenty of other non-food things you can do to cope. Try taking a long walk with a friend, reading a book or giving yourself a manicure.



Try a soothing substitute. The next time you’re craving a certain food, think about what’s so appealing about its taste and/or texture. If it’s sweetness you desire, how about a mug of hot chocolate made with skim milk? If you want something creamy, would lowfat pudding work as well as a piece of cream pie? If you feel the need to chomp, would crunchy carrots and celery be (nearly) as good as chips? (Get more ideas at WomansDay.com/GetReal.)



Get some rest. People who are chronically sleep-deprived may feel hungrier and have a yearning for high-carb foods (which are a quick source of energy), says research in The American Journal of Clinical Nutrition. Aim for 7 to 9 hours of sleep per night.

Krazy About Kombucha

One day in 1995, Millennium Products founder GT Dave's life came crashing down when he heard that his mother had just been diagnosed with a highly aggressive form of breast cancer. After a week of emotional turmoil, he was relieved to find out that her breast cancer had not spread, and that the pungent-tasting cultured tea that she had been drinking was part of the reason why. GT was touched by how Kombucha had helped his mom and was inspired to begin making it from the kitchen of his house. Fast forward 10 years: GT's Kombuhca has grown from its humble beginnings to a full-fledged company that makes over a dozen different varieties of Kombucha products distributed throughout most of the U.S.

What is it?
It orginated several thousands of years ago in Asia. According to records that date as far as 221 BC, it is believed to have first been consumed in China where it was named "The Drink of Immortality." It later spread to Japan, Russia, India, and Europe. Those who drank the beverage attributed their longevity and their immunity to metabolic diseases to their daily consumption of it.

What does it do?
Kombucha is not an herb, a drug, or a medicine. It is basically a super healthy food that helps to rid the body of toxins. Toxins can come from environmental, emotional, or dietary sources. When the body is in a toxic state, its immune system can be weighed down and weakened. Many illnesses and health conditions can be symptoms of a build up of toxins. Toxicity can cause a severe imbalance in the body. But through detoxification, the body can be restored to a stronger and healthier state. Once this occurs, the body is more capable of healing itself.

The amazing part of GT's Kombucha is that all its nutrients are naturally created and do not come from "chemical engineering." The probiotics, enzymes, and natural detoxifiers are all formed during the culturing period. Therefore, they assimilate completely in the body for maximum benefits.

Studies show Kombucha contains vital nutrients that are extremely beneficial for strengthening the body's natural defense against disease and illness. The nutrients found in Kombucha are:

Active Enzymes: These are the "life force" of the most vital raw foods. Research shows that every human is born with a plentiful amount of enzymes, however, they begin to diminish as we get older, which results in signs of aging. When these enzymes are replenished the body is able to maintain a more youthful state. They also assist in the stomach's metabolism of foods, soothe indigestion and clam the appetite to prevent overeating.

Glucoronic Acid: This is a natural liver detoxifier. It binds with the toxins that build up in the liver and forces them out of the body's system.

Natural Antibiotics: These antibiotics only target the "bad" bacteria and naturally prevent and treat infections. (Note: The antibiotics in Kombucha are not to be confused with the unfavorable antibiotics which are prescribed by physicians or the ones used in meats and dairy).

Probiotic Cultures: These are beneficial bacteria that are crucial for healthy intestinal flora. They work together with the immune system to ensure that the body's natural defenses are in optimum condition.

Other Nutrients: Vitamins B1, B2, B3, B6, B12

Mucointisulfat Acid: Repairs the stomach lining.

Folic Acid: Assists in the production of red blood cells by the bone marrow.

Drink it Daily, Feel it Forever:
Unfortunately, our bodies are bombarded by impurities on a regular basis. To help counteract this, GT's Kombucha can be consumed on a daily basis to help detoxify and flush out toxins. When drinking it for the first time, start off with 6-8 ounces and then gradually increases to an amount that you are comfortable with. There is no wrong way to drink GT's Kombucha. It can be consumed before, during, or after meals. Most people prefer to drink it first thing in the morning, but it can also be taken in the later part of the day for a natural energy lift. GT's Kombucha is also great for replenishing after yoga, Pilates, cardio, or weight training.

Kombucha Supports:                                                   
Digestion
Metabolism
Immune system
Weight control
Liver function
Body alkalinity
Anti-aging
Cell integrity
Healthy skin & hair

Find this drink of magic at a local health food store like Trader Joe's or Henry's today!

How to properly clean contact lenses

Do you wear contacts on a daily basis? Did you know that if you don’t properly clean your contacts, you could be at risk for an eye infection? I was planning to blog about the latest trend of circle lenses in Asia, but decided to start off with a quick intro to keeping your contacts clean and thus, keeping your eyes happy! =) I will post about circle lenses when my mom comes back from Asia with my contacts.

I’ve been wearing contacts for about 10 years now. The reason I don’t wear glasses is not because I don’t think they look good, but they just always slide down my face since I don’t have a high nose bridge. (Ah, the hardships of being Asian…) I haven’t really ever had a problem with contacts until this past year. I was prescribed a new set of contacts that was to be changed every year rather than every month. My eyes started to get irritated on a daily basis and I eventually went to see one of the eye doctors at work.

Turns out that the multi-purpose saline solution I use to clean my contacts wasn’t enough to break down the protein buildup. It was then that I was introduced to Clear Care by my optometrist.



From their website: “Clear Care uses hydrogen peroxide to kill germs and bacteria that cause eye infections. Clear Care works with its special lens case to create a bubbling action which actively cleans and removes protein from your lenses so the lenses feel more comfortable.”

I wanted to do a short tutorial on how to use Clear Care since I know a lot of people aren’t familiar with this type of care for contacts. I certainly didn’t know about it until my optometrist told me about it.



Each box comes with a bottle of solution and a special type of lens case (as shown above).


The metallic wheel is what neutralizes the hydrogen peroxide and the “basket” is where your each contact lens goes. (they are marked L and R)


After you have placed your contacts in the special lens holder, fill the clear container with Clear Care solution up to the marked line.



Then all that’s left to do is to put the lens holder in the cup, screw it shut, and let the solution do its work! Be sure to let it sit for at least 6 hours or else burning/stinging will occur. The solution needs at least 6 hours to neutralize.

Some safety tips to keep in mind: [also from their website]

• Never use Clear Care with a regular flat lens case. Clear Care only works with the special lens case provided.
• A fresh lens case is included FREE in each package of Clear Care. Always use the new Clear Care lens case when you open a new package.
• Keep your lenses in the Clear Care lens case for at least 6 hours. The solution needs time to neutralize – making it safe for you to insert your lenses.
• Never rinse lenses with Clear Care prior to inserting lenses into your eyes. Clear Care is a powerful cleaning and disinfecting solution that will burn and sting your eyes unless neutralized properly. If you want to rinse lenses, use a sterile saline solution.
• Never squirt Clear Care directly into your eyes.

Clear Care works for all types of soft contact lenses (daily disposable, weekly, colored, etc). I used to use Clear Care once a week to remove protein buildup from my contacts but now I use it every day. We only have one set of eyes and I’d rather play it safe and make sure my contacts are bacteria-free, than to lose my eye sight in case of a severe eye infection. Plus, after the protein is removed, the contacts are much more comfortable against your eyes – almost like wearing a brand new pair!

Hope this helped for all those contact wearers out there! I’ll be back soon with a post on newest fashion trend in Asia – Circle Lenses!

How to get flat abs minus crunches!

     Let's all say it together: Crunches are boring! We all hate crunches, but flatter abs by spring break would sure be nice. Let's face it, we want them without doing so much to get them. This year, you can have the best of both worlds: the abs and the easy moves that require minimal effort. The best part is that it will happen fast if you stick with the program. The truth is, there are so many ultra-effective tips and moves for a leaner stomach that you can swear off crunches forever if you want and still slim down your middle.

     For more simple, enjoyable ways to shed inches from your waist, try my favorite ab moves and tips from the last year of SELF that require zero crunches and that will help you get beach-ready in no time! 

                    Want flat abs fast and easy? Here's how: 

1. Go on an abs spree. Grouping all your ab exercises together can deliver better results than switching back and forth between various body parts, according to Nicole Stewart, a pilates instructor in Los Angeles. Working your abs to their "burning" point delivers a sizzling stomach.

2. Feast on a little fat! A smidge of fat in your diet can actually help your midsection get svelte. Studies suggest that foods rich in monounsaturated fats, including olive oil, nuts, seeds and avocado, can help prevent the accumulation of unwelcome tummy fat. See 8 superfoods that combat fat.

3. Teamwork. That's right, ladies. There is no "i" in the word "team"! Toning up and slimming down doesn't need to be a solitary pursuit. Grab a pal for this exercise: Lie on the floor with your legs straight up in the air, says Akin Williams, a group fitness instructor at Equinox Fitness Clubs in New York City, who created this move. Ask a buddy to command you to bring your legs up and down randomly (saying, for example, "Right leg down, left leg up" and "Both legs up") every few seconds. Use your ab muscles to follow her directions, keeping your lower back pressed into the floor. Do this for three or four 20- to 60-second sets, resting 1 minute between each set. Then switch and you be the leader. These random commands trigger a rapid contraction of your muscles, tiring the more easily sculpted areas of your abs, so "you see better results in less time," says Pete McCall, an exercise physiologist in San Diego for the American Council on Exercise. Hey, what are friends for?



4. Tone abs while you burn fat. Heart-pumping activity triggers your body to convert abdominal fat to fuel, research shows. Aim to do 30 minutes or more of cardio at least 3-4 times a week. Squeeze even more belly benefits from your stint on the treadmill by ramping up the incline, or relying on your core muscles to keep you upright on the elliptical (grip the handlebars, but don't use them to support you!) to engage your core, says Joanna Stahl, group fitness instructor at Equinox Fitness Clubs in New York City. While you sweat it out, try clenching your abs for 10 seconds then releasing them, an effective little technique known as isometrics.



5. Try the Dragonfly. Start on all fours, a weight in each hand. Extend left leg behind you in line with body; extend right arm out to side at shoulder level. Keeping left leg lifted, curl weight toward chest (see the move). Straighten arm for one rep. Do 12 reps. Switch sides and repeat. 



6. Find your balance. A great way to tighten and tone your core? Give yourself a stay-steady challenge. "Strength moves requiring balance work the tough-to-reach transverse abdominis more effectively than traditional ab toners do," says Robert Sherman, a trainer in Rockville, Maryland. Use a folded bath towel, a BOSU, or a pair of balance pods to make it hard to find your footing for this move, called the Lunge-Up: With your left foot on pod or towel, lower into lunge, knee over ankle, thigh parallel to ground, right knee bent with heel raised, hands on hips (see the move). As you straighten left leg, push off ball of right foot, bringing right thigh in front and parallel to ground, balancing on pod. Slowly return to start. Do 12 reps. Switch legs and repeat. 



7.  Bend those knees. Add a tummy-toning balance challenge to traditional squats by doing them on one leg, as Roxy pro surfer Kassia Meador swears by. Do two sets of 12 reps on alternate days for abs that make waves. 



8. Do the ab-up. A side plank sculpts flat abs fast by focusing on obliques, the muscles that wrap around your middle and hold you in. Lie on left side, resting on left forearm and left hip, knees and feet stacked, right arm at side. Lift left hip into a side plank (see the move). Lower and touch left hip to ground, then lift back up, holding abs in tight, for one rep. Do 20 reps. Switch sides; repeat. 



9. Go bananas! This fruit is chock full of potassium- 422 milligrams to be exact, which helps limit belly-bloating sodium in your body. Talk about peel appeal! Another source: four stalks of celery deliver 416 mg of potassium. 



10. Do bench presses. Extending your arms during the pec-perking exercise causes your ab muscles to contract, toning your abs as well as your arms. Add two sets of 12 reps to your usual routine. 



11. Chill out. Don't forget to take it easy when your body calls for it, as believe it or not, this can actually help you burn fat. Research show that increased levels of cortisol, a stress hormone, can lead to excess stomach fat. Try delegating work duties, pursue a hobby you find relaxing, and make laid-back lunch dates with friends to lighten your mood and slim your middle! 

Want more secrets to your strongest, slimmest stomach yet? Try the step-by-step Jump Start plan at Self.com, packed with easy eat-better tips and a workout designed by The Biggest Loser's Jillian Michaels.

(This video helps motivate me to get my arse to the gym!!!)

How to convert unhealthy snacks into healthy ones

It's a new year, and time for a new start. Unfortunately, that also entails doing away with our horrible munchies habits. While the chocolate and buttery goodness of candy bars and popcorn are so irresistible- especially while studying or recovering from a break up- they must become a thing of the past in 2010! The good news: Food technology has progressed in that there now exists a plethora of delicious, healthy snacks that taste (almost!) as good as the original, calorie-packed ones, which you can now freely enjoy minus the guilt. Swap your waist-expanding treats for waist-reducing ones. We promise that if you close your eyes you'll almost believe you're eating the real thing. ;)


                                   Here's how: 


1. Ice cream ------> Chocolate pudding
    Pudding has 10% of our necessary daily calcium intake & has way less sugar than ice cream.  Mix it with bananas for extra flavor.








2. Candy bars -------> Kashi TLC bars
     Chocolate + heart-healthy nuts=not bad for a granola bar!  They fill you up like no other, too!





3.  Popcorn --------> Mini rice cakes
     They have improved as they now come in a variety of flavors, including cinnamon apple! You can top them with a little low-fat peanut butter or jam for extra flavor.

4. Cheese ----------> Low-fat or non-fat string cheese

    The regular stuff has a ridiculous amount of calories! String cheese is delicious and fills you up without the guilt of all the calories packed into sliced cheese. See for yourself:

5. Chips ---------> Trail mix

     Look for ones with plenty of seeds and dried fruit like Woodstock Farms Organic Trail Mix. No picking out just the M&Ms allowed! ;)

        

How to beat the holiday bulge

     With the holidays now in full swing, it's not at all uncommon for people to cheat, if not ditch their diets all together during this (cursed!) time of year when there's amazing food everywhere! What with all the parties taking place, who wants to be the lone party pooper in the corner munching on celery sticks and sipping vitamin water while everyone else is merrily enjoying fresh-baked chocolate chip cookies and downing spiked eggnog? While it may be hard to avoid over-indulging during the holidays, here's how you can stay within the general ballpark range of your diet, so that when it comes time to make those New Year's resolutions, you'll only have to resolve to drop 20 pounds, not 200.      

    
                                                        Here's how: 

1. Keep moving, even after a big meal. We all know the inevitable cozy, sleepy feeling that creeps over us after a huge holiday meal. Now staying active doesn't mean bust out the Bowflex in the middle of the living room for a quick work out session, but it does mean you should keep moving in order to resist the call of sinking into a food coma on the nearest comfy couch from taking over. Helping clear dishes, getting drinks for everyone, or just taking a short walk will help keep your metabolism stimulated.

2. Snack. Yes, we are giving you permission to snack! The reason being that snacking can actually be helpful in staving off extra holiday poundage. Many of us will often hold off on eating all day in order to create extra room for the anticipated meal later that evening. However, if you starve yourself then eat, you'll end up consuming twice as many calories in your famished state as you normally would. By snacking wisely throughout the day (the key word here is wisely!), you'll be less likely to narf down absolutely everything that is set before you on the dinner table. Some smart snacks choices include fruits, nuts, and veggies.

3. Avoid sugar on an empty stomach. Consuming those ridiculously good sugary little devils (that come so sneakily disguised in the innocent form of snowflakes Christmas trees!) on an empty stomach is on par with eating Pringles- you can't have just one. And since the empty calories contained in sweets don't give your stomach the 'full' feeling that other protein and fiber-packed foods do, you will subconsciously feel the need to consume more in order to fill up. The best way to indulge in desserts is after a meal, making you less likely to eat as much since you are probably already somewhat full. So as addicting as those  miniature Snickers and wreath-shaped rice crispy treats may be, just remember that although they provide a few seconds of pleasure on your lips, it is for the high price of showing for a long time on your hips.

                                         (Ahhh my weakness! FML!)

4. Limit your alcohol intake. As much as we feel hypocritical for telling you to cut back, it is with good reason! Not only is alcohol super high in calories (especially those sugary girly drinks we love so much!), but it also gives you "beer munchies," making you way more likely to make 2 a.m. JBox runs once you've thrown back a few. Also, since alcohol is a toxin, the body will automatically want to dispense of it before digesting food, which means that food will sit in our stomachs longer, making our bodies more likely to store it as fat rather than use it as energy. So while I won't even argue the deliciousness of Bailey's peppermint hot chocolate or a holiday cranberry martini (see 'How to throw a kick ass holiday cocktail party' for the recipe! wink wink), I will argue that maybe we should slow up after the second our third one. Our thighs will thanks us later.

    Ultimately, the key to beating the holiday bulge comes down to exercising a little self-control and remembering to always indulge in moderation. Here's to keeping a belly that jiggles like a bowl full of jelly limited to old Saint Nick!

(That's right Santa, you eat them!)