1. SWEET & SALTY SNACKS—POPCORN, CHIPS, AND ICE CREAM

They may be tasty, but you can be almost certain they are high in calories too! The problem with foods like these is that it’s far too easy to eat too much. When’s the last time you opened a bag of chips and only had a single handful? Chances are before you put them away you became a victim to a second or third helping. The best thing to do is stay away from these foods completely.

2. SODAS

Regular sodas are high in sugar, and that means they’re high in calories too. Most people tend to focus on the foods they are consuming when trying to lose weight and don’t even acknowledge the “liquid calories” that can contribute a significant amount of calories and slow down potential weight loss. For those who consume soda on a daily basis, sometimes cutting it out is all that is needed to achieve weight loss goals.

3. FRUIT JUICES

Fruit juices fall into the same category as sodas: high-sugar and high-calorie. I know what you’re thinking, “but fruit juice is a much healthier choice than soda” and while it may be a better choice it is still a high-calorie drink that many people don’t realize can contribute to a large increase in total calories. So if you can’t avoid it, think moderation. Only four ounces of fruit juice is considered a serving, so measure it out and try to stick to that amount. If possible, go for the real fruit instead of the fruit juice and you can enjoy other benefits like fiber that you would be missing out on with the juice alone.

4. ALCOHOL

Again, most people don’t realize that many times it’s the “liquid calories” that can really contribute to weight gain and alcohol is no different. If you’re like to have a drink or two after work go for a light beer instead or find an alternative that helps you relax after a hard day’s work—like a brisk walk or a good workout routine. This would not only allow you to get those same stress-relieving results but can also help you reach your weight loss goals quicker.

Research assistance provided by Robert Masterson.

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1. Get a new game plan

With every new season, I like to change up the way I attack workouts. Sometimes I need the change, and other times I’m just trying to stay motivated. Evaluate what’s been working and take it up a notch. Add a new cross training activity or a new post-workout recovery snack into the mix.

2. Embrace the outdoors

Swims in the ocean (or outdoor pool for the landlocked), sailing in open water, running under the scorching sun (with sunblock and plenty of water, of course) – some things are just better in summertime. Take advantage of the weather and make it work for your workouts.

3. Experiment in the kitchen

With summer fruits (berries, peaches, mangos) in abundant stock, there’s nothing more fitting for me in the hot, sweltering weather than fresh dishes of fruit for breakfast, lunch and snacks in between. There’s no better time to try recipes for ice-cold smoothies and frozen yogurts!

4. Recover

Even though summer definitely brings with it more intense workouts, I also know my body can’t afford to overdo it in the heat. Make sure you are adequately hydrating. The added heat and humidity can burn more calories, so don’t look at extra rest and recovery as laziness – it’s a necessity.

How do you plan to change your workout this summer?

Assistance provided by Pam Majumdar

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Even the seemingly best eaters have at least a few bad habits that must be managed. There are no people who are naturally good eaters; everyone must learn how control their desires while balancing this with the needs of their body. Here are the secrets to controlling your problem eating behaviors!

1.) Chain-Breaking: You need to break the link between a behavior and over consumption of food. Say, for example, that you always snack while watching TV; the link between television watching and snacking needs to be severed. The conscious recognition that these behaviors occur together will begin the disruption of the association. After some practice, you will be able to separate these two behaviors (watching television and eating) so they are mutually exclusive to each other.

2.) Stimulus Control: You need to alter your environment to rid it of temptations. On your walk into work, you always pass a bakery, and the luring smell of a doughnut is something you can’t ignore. Because you know the smell of the bakery is a weakness, you must change your pathway into work. By removing overly tempting stimuli, you will be able to stay strong in your healthy eating habits.

3.) Cognitive Restructuring: You need to dissociate food and emotions. When you learn that a bad day will not be remedied by a pint of chocolate ice cream, your eating habits will take a turn for the better. There are better ways to manage your emotions that will actually bring relief. Try calling a friend or cognitively reframing the situation to find a positive aspect.

4.) Contingency Management: You need to prepare yourself for situations you know will be a problem. If you know that you are going to your favorite restaurant, go ahead and order what you like. However, before your dive into your meal put half in a to-go box. This will help you to not get carried away eating your meal without any stops to check your hunger level.

5.) Self-Monitoring: You need to track yourself and your eating patterns. It is critically important to understand what types of foods are eaten when and the associated emotions, environment, etc. It may be beneficial to keep a food journal to see these relationships. In addition, self-monitoring includes weighing yourself once weekly, but do so with caution because numbers on the scale can be deceiving. Generally, it is recommended that you don’t hold a single number as a “good weight”. Instead make a range of around 5 pounds. Because water weight and food in your system is variable, keeping your weight within a 5-pound range is more reasonable.

Using these principals, you will be able to find the patterns and behaviors that lead to poor eating. The most important thing to remember is that acknowledging the problem is only the first step to initiating a change.

Research Assistance by Kaylee O’Connell

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1. Walk with a colleague during lunch
A 20-minute stroll will burn calories, whet the appetite, and still leave time to run an errand or two during your lunch break. Plus, it’s always more motivating when you know you can count on someone’s company!

2. Organize a fitness challenge
I don’t just love company when I’m miserable – I find company to make almost any occasion more enjoyable! If you also like a little healthy competition, think about organizing a weeks-long fitness challenge at work. That might be just what you need to stay motivated while the long term benefits seem so far away.

3. Don’t sit still
Take a break from work at least once and hour to get up and walk around. Even if it’s just for a few minutes, the small break will be good for your productivity and your circulation.

4. Stretch out
Even if you just have a cubicle to call your own, that’s no reason maximize your space. So sit back, relax, and use your desk as your stretching station…just be prepared for an odd look or two!

5. Keep snacks in stock
The good thing about working in an office is that there’s no fridge full of unhealthy goodies to raid. The bad news is that there are usually plenty of other unhealthy replacements, such as a vending machines or bowls of sweet candies. Since work can be the devils den of temptation,  aim to keep healthy snacks, such as fresh fruit and nuts, Greek yogurt and organic low-fat cottage cheese (if you have refrigeration available), in ample stock near your workspace. When I last worked in an office, I got a small, dorm sized refrigerator to help me keep nutritious choices close.

Does your everyday routine make weight maintenance difficult? What do you do to keep it from sabotaging your fitness goals?

Assistance provided by Pam Majumdar

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Low-Fat = Low-Calorie

False. Just because something is low-fat does not mean it is low-calorie. Some products that are “low-fat” may still be loaded with sugar and other ingredients that add to the calorie count—and that’s what really matters. Make sure you check the nutrition facts label to find out how many calories you’re actually consuming.

Chewing Gum Will Help You Lose Weight

True. But before you move on to the next myth keep reading! Chewing gum can help curb hunger and can even help people from giving into cravings but ultimately, chewing gum alone will have little effect on overall weight loss. Think of it as a small tool you can use to help build a stronger weight loss program for yourself. So, instead of reaching for another slice of pie reach into your pocket for a stick of gum. It would be far less calories than the dessert and it can still satisfy your sweet tooth.

Cholesterol Is Bad For You

False. Not all cholesterol is bad. We need cholesterol to help our bodies properly function. Cholesterol aids in hormone formation, the strengthening of cells, bile salt production, and even helps with our immune system. There’s debate whether or not foods high in cholesterol correlates with our bodies increasing in total cholesterol stores. Simply try to stay in the recommended of 300mg per day.

Water Can Be A Weight-Loss Aid

True. Think of water as the motor oil for your car. It is essential for things to run smoothly and efficiently. However, like chewing gum this should be used as a tool for weight loss, not the complete solution. Water is a great calorie-free alternative compared to fruit drinks or pop. Depending on how much pop or juice you consume each day, this could be a big help towards reaching your weight loss goals. Water can also curb your hunger, as some studies have shown that thirst can often times be mistaken for hunger by the body. By staying hydrated throughout the day, you may be able to avoid this confusion for your body.

All Dairy Products Are Fattening

False. There are plenty of great tasting low-fat yogurts, cheeses, milks, and milk products and best of all they are lower in calories than whole milk products. In fact, dietary guidelines suggest three servings of low-fat dairy a day. Studies have even shown that a regular consumption of low-fat dairy products can even help promote weight loss. Bottom line, don’t be weary of dairy.

Research assistance provided by Robert Masterson.

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1.  Fiber is Your [Weight Loss] Friend

Oats are full of filling fiber, and this fiber does wonders for keeping your appetite satisfied for long periods of time.  This high fiber content will keep you feeling full, so you’ll be less likely to reach for any junk food lying around.  Have a bowl of oatmeal for breakfast, and you’ll find you won’t be hungry for at least 2-3 hours!

2.  Cholesterol Control

The type of fiber found in oats is the soluble kind, and this travels around your body picking up extra cholesterol and getting rid of it so it never makes it to your bloodstream.  Adding oats to your meals can help to cut down on the “bad” cholesterol in your body, leaving your arteries clog-free!

3.  Energy Maintenance

The fiber from oats can also help to maintain energy levels by managing your blood sugar levels.  This means you won’t experience those highs and lows that you do after eating a meal or snack high in sugar.  To watch your sugar intake even further, try making oatmeal from scratch using old-fashioned oats instead of buying instant oatmeal packages (although they’re still good in a hurry!).

4.  Variety is the Spice of Life

This one’s a no-brainer – oatmeal is perhaps the most versatile breakfast out there, since there are endless amounts of combinations!  Try adding a tablespoon of your favorite nut butter and berry preserves for a fun PB & J version, toss in some canned pumpkin for an autumn-inspired bowl, or just load up on your favorites – granola, mini chocolate chips, dried cranberries, chopped almonds, whatever you like!

Recipe:  Almond-Banana Oats

Adding the banana to your oats is completely optional, but it does help to produce a creamier bowl.  That also goes for the milk – feel free to use water instead!  This will serve 2 healthy portions, or 3 mid-sized ones.

1 cup old-fashioned oats
1 cup water
1 cup milk (can be organic cow’s milk, almond, or hemp – they all work!)
1 banana, sliced (fresh or frozen)
1 tsp cinnamon
1 tsp ground flaxseeds
1 tbsp almond butter
1 tbsp chopped almonds

Bring oats, water, milk, banana and cinnamon to a boil in a saucepan over medium heat.  Stir rapidly for a minute or so to ensure the banana is fully mixed in.  Continue to cook for a few minutes until the oats reach your desired consistency.  Spoon into a bowl and top with the flaxseeds, almond butter and almonds.  Enjoy!

What’s your favorite oatmeal-topper?  What else do you use oats for as part of your breakfast – smoothies, pancakes, muffins?

By Mitzi with assistance from Megan Skinner

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1. Instead of BACON, choose LEAN PROTEIN. Choosing leaner protein options like pork tenderloin or grilled chicken allows you that extra protein without adding lots of  calories, sodium or fat.  Try grilling extra pork tenderloin, chicken or salmon on the weekend to use as salad toppings for your weekday lunches!

2. Instead of ICEBERG LETTUCE, choose SPINACH or LEAFY GREENS.  While iceberg lettuce is still a vegetable, you’re missing out on an opportunity to load up on nutrients to form a base for your salad.  Spinach and romaine lettuce are high in folate, vitamin A and vitamin K, and the nutritious powerhouse kale is high in fibre and calcium, among others.  Try swapping half of your iceberg lettuce with these leafy greens to get familiar with the other options available to you.

3. Instead of FULL-FAT CHEESE, choose GRATED HARD CHEESES.  Adding full-fat cubes of cheese can take a healthy salad to a not-so-healthy salad in an instant!  Using harder cheeses like Romano, Asiago or Parmesan provide the cheese in smaller amounts packed full of the flavor you desire.  Try grating a teaspoon or two of one of these cheeses to top your salad.

4. Instead of CROUTONS, choose CHOPPED NUTS.  Commercially-prepared croutons can be baked in tons of oil and added salt, and as such are giving you hidden calories along with their crunch.  If you’re looking to add some crunch to your salads, choosing chopped nuts like almonds gives you that crunch as well as extra protein, fiber, and even healthy fats!  Keeping serving sizes in mind, try adding about a tablespoon of nuts as a healthier crunchy topper.

5. Instead of LESS VEGGIES, choose MORE VEGGIES!  Some salads can have next-to-no vegetables besides the lettuce, and this is another one of those missed opportunities to add some nutrients!  Choosing a variety of colorful vegetables to use in your salads will not only increase your satiety, but also ensure that you’re getting valuable nutrients.  Try adding some unexpected ones like sliced beets or roasted sweet potatoes to your salads, along with usual favorites like bell peppers, celery, carrots, and zucchini.

What about you?  How do you pump up the nutrition in your salads?  I’d love to hear about your tips!

By Mitzi Dulan with research assistance from Megan Skinner

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1. Greek yogurt, or strained yogurt, is a thicker, creamier version of traditional yogurt, and is known for having significantly higher protein.  It’s also lower in sugar/carbohydrates  as well as sodium (as much as fifty percent less!)  Its thick texture means that its often better than traditional yogurt for making dips, sauces or baked goods.  Try it for your morning fruit and yogurt parfait for a delish creamy alternative.

2. Beans and lentils are no longer thought of as just for vegetarians and vegans, they are a great protein choice as an alternative to the standard meat choice at meals.  Black beans, kidney beans, chickpeas and lentils can be added to most soups, pastas, salads, and even mashed for a quesadilla filling!

3. Quinoa is perhaps one of the most popular “super foods” as of late, and for good reason!  This delightfully chewy grain is touted for being a complete protein source with all of the essential amino acids.  Swap it for rice under a stir-fry, or just enjoy some roasted vegetables on top!

Check out my previous blog post #9. Top Ways to Lose Weight- Eat your protein at every meal!

What about you?  Have you tried any of these?  What are your favourite sources of protein for meals and snacks?

By Mitzi Dulan with research assistance from Megan Skinner.

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It’s mid-January, and for me there’s no better time to start thinking of some fun, not-so-typical workouts to get my blood pumping while warmer weather is still a few months away. Here are some different workouts I have on my give-it-a-try list this year:

Boot Camp
You’ll have to be (or become) an early riser for this one. Many boot camps start with the sunrise, rain or shine, about three times per week. Cardiovascular exercise, flexibility, and resistance training combine to give you a workout that challenges your mind as well as your body.

Boxing Class

Talk about not being boring! Although a little intimidating perhaps for the non-sparring individual who’s seen all the Rocky movies to boot, boxing is a powerful workout that stresses speed over endurance. It’s easy to find a small punching bag and gloves at a local sports store, but starting off with a personal trainer’s assistance is the best approach.

CrossFit

This one’s not for the timid. CrossFit is a non-sport specific workout, and it’s used by police and military academies to improve strength and conditioning.  It’s a total body workout, and you may find yourself climbing ropes, doing pull-ups, or carrying heavy loads through sprint distances – if you dare. Check out www.crossfit.com for more info on this killer workout.

Rock Climbing

I love the outdoors! If you’re like me, you’ll do as many outdoor workouts as you can. Rock climbing is one of them, although indoor manmade walls are a better fit for the beginner. It will test your physical stamina as well as your sharpness of wit, as it’s a test of your ability to master technique as well as fitness.

Ropes Course

Bring along a group of friends for this one. Ropes courses combine low elements and high elements outdoors, and focus on confronting one’s fears and anxieties (vertigo, anyone?). A professional course is very safe, and it’s a fun activity to do with others.

How will you challenge your mind and muscles this year?

By Mitzi Dulan and research assistance provided by Pam Majumdar.

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1. Look Back

Look back on the year and remind yourself how far you’ve come in different areas of your life. When we set out to list everything we want to change, we can sometimes forget to appreciate all we’ve accomplished.   It’s important to celebrate your successes, monumental and small. After all, these successes provide the momentum that carries you forward.

2. Select a Few Areas of Focus

Identify about three or four areas of your life you’d love to improve, be they career, health and fitness, finances, relationships, “me” time, or meditation. Don’t try to overhaul your entire life in one go. You can always revisit your resolutions and change your focus. Determine concrete indicators of success for each area (e.g. exercise twice a week; save X amount of dollars per month; plan a monthly lunch date with friends, etc.), and the steps you will take to accomplish each task. Choose a realistic deadline for each task.

3. Write It Down

You will better measure your success if you constantly remind yourself what you’re aiming for. Write down your goals in a notebook, in your Blackberry, or anywhere that you know you will see them regularly. For extra accountability, you can even give a copy of your goals to a trusted friend, who can check in on your progress!

4. Clear the Clutter

When you’re looking to usher in the new, it helps to clear out the junk (external and internal) to make room for what the future holds. Want to learn more in 2010? Donate old magazines and books you won’t reread to a library or literacy organization, where they can be used for instructional materials no matter how dated they are. Want a new look? Pack up a box of clothes you don’t wear anymore, as long as they’re still in good condition, and donate it to the Goodwill or a local transitional shelter. Want more loving relationships? Let go of old resentments and hard feelings.

5. Be Flexible

New Year’s resolutions often “fail” because we think that beginning something on January 1 adds some magic to the prospect of change. Improving our lives is never an easy switch, and we are far too hard on ourselves if we fall short of the lofty expectations we’ve set by January 15. Set yourself up to succeed—establish a few tasks to complete at a time. If you find that something doesn’t work for you, change up your game plan in February—or better yet, as soon as you realize you need a change! Keep your big goals and the bigger picture in mind.

What are your top resolutions for 2010, and what are the first steps you have been taking to see them through during the first 5 days of 2010?

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