You’re Thanksgiving Full, Is It Time to Diet?

I sincerely hope you enjoyed every bite of delicious food and did not worry about calories, food rules, or anything but your comfort, joy and happiness.

Usually, my clients come back from Thanksgiving feeling guilty.

Even if you got “stuffed like the turkey” it happens to us all and as you probably noticed it goes away with time to “rest and digest.” You may have even noticed you felt better after a nice brisk walk with family or play time with kiddos.

If you have guilt for overeating, or some emotional eating check in with yourself. Is it your “diet brain” talking? Is it the fear of weight gain?

After you get curious about your guilt, forgive yourself immediately! I’m not talking about apologizing for indulging. I’m talking about forgiving yourself for feeling guilty.

Last time I checked lots of people indulged on Thanksgiving.  There is no special reason you should feel bad. Even if you got too full, even if you felt uncomfortable, I’m 100% confident you weren’t the only one.

There’s a reason we use “Thanksgiving full” as the 9 out of 10 on the fullness scale I use with clients. It’s that once-a-year full (OK maybe more often than once, but it’s not what you usually do at most meals and snacks. You wouldn’t because it’s not comfortable.)

Practice Loving Kindness

If you would like to practice self-forgiveness, try the Loving Kindness Meditation (or Metta) which has been shown to increase positive emotions and happiness.

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Over the next several weeks I will be sharing a series of posts that focus on the practice of Intuitive Eating and how our relationship with food influences our happiness. Before you consider your next diet, hear me out on why you should reconsider…

Why Diets Don’t Work

As anyone who has ever been on a diet knows, it is difficult to permanently and safely lose weight. Why is this? It seems straightforward – calories in, calories out, right? Actually, one of the biggest problems associated with weight concerns is that most people have problems discerning the difference between emotional hunger and physical hunger.

Take a minute to think about what your weight was the first time you went on a diet…now where is your weight? With each diet we often end up regaining all the weight we lost, plus more. Why is this? When we diet we are manipulating our metabolism — slowly depriving it of the fuel it needs. Over time it becomes very “efficient” by slowing down so it is able to function on minimal energy. This makes it very difficult to maintain any weight loss and over time our set-point weight creeps higher and higher.

What Matters Most

I would like to invite everyone to think about what matters most in your life? Often we think we will be happier if we lose weight, but take a second to think about what in your life will change when you lose the weight?

  • Will your friends and family still love you?
  • Will you still have the same job?
  • Will all the things that make you happy still make you happy?

Our lives really don’t change unless we change our habits. And if you’ve been on even one diet and stopped it, you know that it didn’t do squat for your habits. Instead of focusing on your weight, focus on your habits and how they make you feel.

It’s not just weight loss that won’t make you happy. Jobs, relationships, money and others also don’t do much for you for very long. Read 7 happiness myths you should stop believing from researcher Sonja Lyubomirsky, Ph.D., Professor of Psychology at the University of California, Riverside.

Join in #WhatMattersMost

What matters more in your life than counting calories or dieting? I’d love to hear from you! Share your tweet or snap a picture using the hashtag #whatmattersmost. Stay tuned, next week we will be discussing emotional hunger and how you can respond in useful ways.

 

 

 

#HappyHolidaysChallenge: Eat With Awareness

Happy Holidays

 

Hello there! If you’re reading for the first time or just stopping by for the fun, I’m doing a “Happy Holidays” wellness challenge to help you cultivate more health and happiness the rest of 2014. Catch up on the details on how to join and win the prizes. Or if it already sounds like a good idea, sign up below.

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Eat With Awareness

Every other challenge, cleanse, or program out there is going to give you a list of foods you can and can’t eat. Not here because I believe in respecting you and your preferences. I won’t even challenge you to only eat when you’re hungry. But Rebecca, why not? You always tell me to eat when I’m hungry. (Yes, that’s true…) but it is the holidays and YOU WILL BE “NOT HUNGRY” and eating. Let’s just accept it. There are just way too many opportunities to enjoy some food and conversation that there is no way you will turn into a robot and ONLY eat when hungry.

My real challenge to you is eat with awareness.

You can do it challenge: Eat at least one meal a day with complete awareness.

Why Is Awareness Important?

Eating is a choice. You’re choice. If you’re going to eat, hungry or not, there is a purpose for it. If it’s not for hunger, then it must be for enjoyment, right? Nobody eats emotionally over the holidays… naw… (heheheh)

Eating with awareness is important because you can connect with WHY you are eating instead of looking for “YES” or “NO” permission to eat. That’s your choice, babe. Not mine.

It’s always going to be your choice whether or not  you eat, if you subscribe to an intuitive eating approach like I teach my clients. If you are aware you aren’t hungry but the food at the party looks delicious, make a choice. Be aware that you aren’t hungry but you would like to taste _____ food. Think about how much you might need to be satisfied.

Make choices with awareness and if you eat, do so mindfully. You will be sure to maximize the pleasure and enjoyment out of food. Chances are you won’t eat as much as in the past when you opened that door for a short window of time and waaaaay overdid it. If you need help with mindful eating, we will tackle that in a future challenge post.

Check In

How are you doing so far? Leave a comment on the blog or on Facebook. If you’re on Twitter, follow me and the #HappyHolidaysChallenge for even more motivation.

If you’re not “officially” in the challenge yet, what are you waiting for? Sign up below.

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Challenge Your Friends

People do better with support from friends. (It’s a scientific fact!) Ask your friends to join you by sharing on social media or just send them this e-mail with the link to subscribe to the challenge.

Facebook: Join me and Rebecca Scritchfield for a free 60-day wellness challenge.  Get healthier and happier this holiday season. http://wp.me/p2T0R-20c #HappyHolidaysChallenge

Twitter: I’m taking the #HappyHolidaysChallenge with @ScritchfieldRD. Join us http://wp.me/p2T0R-20c

Sorting Out Fact From Fiction: The Gluten-Free Diet Craze

Gluten free diets have become the latest weight loss “fad”. I think one of the reasons this trendy way of eating has evolved is that rather than working on incorporating balance and moderation into meals and snacks, it can be easier to cut something out altogether – whether that’s wheat, dairy or something else. What people may not know who are following a gluten-free diet for weight control, is that many times when gluten is removed from processed foods, sugar, fat and butter are often added to improve the taste.

wheat For most of us, there really is no medical reason to eliminate gluten. In fact, many gluten-containing foods can be very nourishing (ex: whole grain bread and barley). As this article summarizes, there really are only three true reasons to avoid gluten (and I’m sure it’s no surprise to hear that none of them are weight loss related):

  1. An autoimmune condition like celiac disease in which the presence of gluten actually alters the intestine and causes malabsorption and other GI issues like pain and diarrhea. This diagnosis can be made by a biopsy and blood test.
  2. An allergy, which would have symptoms that might appear similar to any other allergy – hives, sneezing, etc. This can’t be tested easily, but is evaluated similar to other allergies based on visible symptoms.
  3. An intolerance/sensitivity which may have symptoms like abdominal bloating, but can’t be accurately tested for.

I recently did a series of videos with the #OWNshow and @OWNTV which covered a number of gluten-related topics, including an overview of what gluten is, if going gluten-free makes sense for weight loss, identifying hidden sources of gluten in some foods, and uncovering some sneaky truths about some gluten-free products that are on the market today. Watch each video below: Can You Lose Weight By Going Gluten-Free?  Weight Loss Gluten Free

The Sneaky Truth of Some Gluten-Free Products  Sneaky Truth Gluten Free Products Could You Be Eating Gluten and Not Know It?  Hidden Gluten The Gluten Guide: What is Gluten Really? Gluten Guide  What do you think about the gluten-free diet trend? To join the conversation about going gluten-free, leave a comment below, use the hashtag #OWNSHOW on twitter, or check out the OWN TV Facebook page.

Debunking Cleanse and Detox Diets

It is a million dollar question: Are detoxes and cleanses all they’re cracked up to be? The idea that drinking juice or taking a magic pill is going to do a better job than our own organs is very misleading to consumers.  I recently sat down with ABC7‘s Suzanne Kennedy to explain why detox diets and cleanses are a waste of money, and could actually be doing more harm than good to your health. Check out the video clip below and be sure to read on to learn the truth behind the hype.

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Washington Post Interview: The Truth About Gluten-Free, Paleo, and other Diet Books

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I was happy to be one of a few experts quoted in the Washington Post article The Truth about Gluten-Free, Paleo, and other Diet Books which discusses some of the flaws with today’s “quick fix” restriction diets.

Keep Calm and No DietI don’t believe in diets. They just don’t work.  Diets are not only often ineffective, but they can also be unsafe (particularly ones that involve food restriction and/or fasting).  You don’t need to stop eating food to be healthy.  A well-balanced meal plan and mindful eating are much more practical solutions to weight-loss and lifestyle improvement.

If one diet worked, we would need only one!  However, dieting is a multi-billion dollar industry. Talk about selling “snake oil.” Everyone has an agenda and if what is being promised sounds “too good to be true,” it is.

Check out some of my favorite comments from the article’s other experts:

“Diets are, almost by definition, things you get on and get off.  It really needs to be about your whole dietary pattern. If you wouldn’t put your 4-year-old child or your 80-year-old parent on this diet with you, it’s a gimmicky short-term fix and not a way of eating better for a lifetime.”

—Dr. David Katz  http://www.davidkatzmd.com/

“Any diet that excludes one or more entire categories of foods is difficult for many people to follow.  For some people, it’s easier to exclude whole categories — wheat, meat, dairy, carbohydrates, et cetera — than to just eat less and eat better. But the more food categories excluded, the more people are likely to give up on the diet.”

— Dr. Marion Nestle http://www.foodpolitics.com/

To read the full article, visit The Washington Post