Our Big News!-- An Open Letter

Dear Friends,

      We we have some exciting changes coming, and we wanted you to be the first to know,

      Unfortunately, Smart for Life has also been slowly working to discontinue the medical (800 cal/day) program. We will continue to offer the medical program through the end of November, and, if you are still interested in an 800 calorie program after that, Dr. Hansen is willing to continue working with you through her office.

      Along with the end of the medical program, we are closing our DC/Tenelytown center at the end of November. We will still be available by phone (703-866-4074) online at our website (smartforlifedc.com) and on twitter (twitter.com/SmartforLifeDC). You can always feel free to email us at info@smartforlifedc.com; we would love to hear from you!

      We will continue to ship products to you with the same policy we currently use (free shipping for any orders over $100) and will still offer weight loss support and counseling over the phone and through email to all of our clients.

      If you have any questions about these changes, please contact us and we will be happy to answer them for you.  We have truly valued working with you and hope to continue to do so in the future!

Fondly,

Doug, Gloria, Monique, Amber, Nathan, & Dr. Hansen

Cupcake-a-holics R Us!

I am so in love with two of our new products: Carrot Cake Cupcakes and Chocolate Mountain Cupcakes!

Both of these are new products that we acquired through the new THINADVENTURE™Kids Program that we just started! I don't know if there will be any left for the kids, though, because between Mo, our adult patients, and me, we are eating cupcakes like crazy!

It isn't just that they're *frosted* (although that part is great!!) the cake part is really yummy, too! The chocolate one is a different texture than ther muffin, but it's good, and the white icing on top makes it a winner!

My real weakness is the carrot cake cupcake! I've always had a weakness for carrot cake, so having it on program is like the tooth fairy leaving me something when I haven't even lost a tooth!

Some of the other new things I love: Soups with NOODLES! If you've been missing noodles the way I have, get excited! There are two flavors: Momma's Chicken Noodle and Veggie Garden Noodle!

They both have plenty of veggies in them and a tasty broth, and some ramen-like noodles. Just add water and microwave! (Fair warning, unlike the other soups, these are worth 2 cookies. The cupcakes are still woth 1)

If you want to give any of them a try, stop by our office, call us, or order on our website!

I'll try to post some pics soon!

Frozen Fudge Delight!

Are you a chocoholic like me? If so, read on, we have a great cookie idea for you!

In our office, we have one of those mini fridges that doesn't have a separate freezer, just a freezer shelf on top. In a hurry, Monique accidentally stuck her pack of chocolate smart cookies on the freezer shelf. By time she went back and realized, they were already frozen. To hungry to wait for them to thaw, she decided to just eat one quick.

Imagine her surprise (and mine!) when she realized how GREAT it was. Something about freezing these cookies made them taste amazing to us. I think it might be the chocolate chips--you know how when microwave the cookie, they get all melty? Well, when you freeze it, the chocolately flavor is better and when you get a chip and bite down on it, it feels like you're eating a chocolate bar!

Go ahead and give it a try, and if you're a real chocolate fiend, try covering the cookie in chocolate suace before you freeze it!

Enjoy!

THINADVENTURE™: Helping Kids Live Healthy Lives

I am so excited to announce our brand new kids program!

THINADVENTURE™ Foods were created to introduce kids to healthy, tasty, quick and easy choices instead of fast food and poor nutrition. Kids aged 5-14 may use these delicious products as healthy snacks or meal replacements that the whole family can enjoy.

THINADVENTURE™ weight loss plan results in the safest and healthiest weight loss possible with an emphasis on hunger control. Our tasty and healthy Smart Meals supply a combination of natural hunger suppression (so you don't feel hungry) and required nutrition in convenient, tasty foods.

This is such an important step for our youth! According to the CDC, "the prevalence of obesity among children aged 6 to 11 more than doubled in the past 20 years." Obese youth are also more at risk for a variety of health problems, including but not limited to cardiovascular disease, high blood pressure, high cholesterol, bone and join problems, sleep apnea, and social and psychological problems including stigmatization and poor self esteem.

Young people who are obese are also much more likely than healthy-weight children to become obese and overweight adults, putting them more at risk for heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.[1]

With the American Obesity Association finding that about 30% of children (6-11) and adolescents (12-19) are overweight and 15% are obese[2], it is clear that childhood obesity is a major concern.

THINADVENTURE™ was created to help end this problem and hopefully stop this generation from having a shorter life expectancy than the last! Unlike our program for adults, this is not a weight loss program, although some children may lose weight. Others may simple stop gaining weight and grow into the weight that they are at.

The goal is to teach kids a new lifestyle. We teach them to eat multiple, small meals throughout the day, chose from healthy food groups, and to add more excercise.

In addition, vitamins and supplements should be used in order to ensure good nutrition and effective weight loss.

Eating Habits will consist of:

• 3-6 Smart Cookes per day, or equivalent in other Smart products, depending on age.
• A specified lunch and dinner (4-12 ounces total of protein with vegetables, depending on age)
• Adequate fluids (48-64 ounces; 6-8 eight ounce glasses) Drink at least 48-64 fluid ounces per day depending on age. Water is preferred!

Our youth are our future and we have got to take care of them! I can't tell you how much I wish I'd been able to change my eating habits when I was younger, instead of waiting.

It is so much harder to change habits when we are older--if you know a child who could benefit from this program please talk to them or to their parent or guardian.

If you would like more information, please contact us (phone: 202-362-8677 | email: washingtondc[at]smartforlife[dot]com) and we will be happy to help you!

Maintenance 101

A lot of people lose a lot of weight each year. The problem comes after--what happens when you stop that program? Unfortunately, most dites do not have a follow through plan to help you keep that weight off. Smart for Life is different--we're there for you for the rest of your life, helping you stay healthy!

A patient called in today, ten lbs away from her goal weight, to ask us if she could do this forever. She brought her doctor information we provided about the program, and the doctor was impressed, but concerned with what happenned after reaching goal weight.

First of all, as our patient asked, you can eat cookies forever, if you're so inclined. After reaching your goal weight you would have to introduce more calories, of course, to stop the weight loss, but they are very healthy and great for snacks! If you are, as she is, so happy with them and afraid that a completely non-cookie diet will leave you hungry and gaining fast, you can do this! come in or all in to talk us about how!

Secondly, for the majority of the population who, at the end of their weight loss, are ready and excited for wider selection of foods but still want to maintain their newly acquired goal weight, we have the maintenance program. We will discuss this more in depth with you when it's time, but the basics are these:

• Through the program, you have learned to eat many small meals throughout the day. Continue doing this, just substitute other food for cookies.
• In selecting your dinners, you have learned how to make healthy food choices--keep up with this! You can now eat things that were "off-program," just make good choices and eat small portions.
• Watch your weight! Set an "alarm weight" about 5 lbs above your goal weight. If you reach this point, call us up or visit and do the cookies for a week or so until you're back down to your goal. This way, your weight never gets out of control!

After doing this, you will be able to reset your body's set weight and your body will help you stay at that weight (more on this in another post!)

When you're ready for maintenance, a Weight Counselor will be happy to work with your personally to devise a plan!

Drop Dead Diva: Thoughts on the new Plus-Size Show

Lifetime has a new show about life as a fat, brilliant girl in a thin-obsessed world!  Since I can relate, I had to check it out! Last Sunday at 9pm "Drop Dead Diva" premiered, and with teasers telling us only that an airhead model--Deb--dies and is transported into the body of a fat and frumpy attorney named Jane.

I wasn't sure what to expect--yet another show/book/story where a "plus sized girl" (often no more than a size 10) miraculously sheds the pounds and wins the dream guy who secretly loved her all along but never actually expressed it until she was thin and hot?  Instead, I was pleasantly surprised.

What I Loved: 

• Recognition of the fact that people who are more than a size 2 can be awesome, smart, kind and fantastic people!  And on TV, no less!
• The acknowledgement that normal-to-fat-sized people can have very low self-esteem and that people can take advantage of that, like Jane's obnoxious co-worker, Kim.
• Deb-as-Jane freaking out about her clothes (Lane Bryant).  There's nothing wrong with LB or any other store, but I have had many people at Smart for Life tell me that the reason they started the program was because of clothes/a bad shopping experience where they suddenly couldn't find anything that looked good/fit, and they didn't want to start shopping in "stores like that."
• Jane (and Deb-as-Jane) eats to feel better. Chocolate, doughnuts, and cheese-wiz are like a drug to her.  Ok, so I don't love that she does this, but I do appreciate that one problem with food that people have--stress eating--is addresses.  Jane had low self-esteem, eats to feel better, and then feels even worse about herself.  Who hasn't had that same experience?
• Deb's BFF stacy telling Deb-as-Jane, not unkindly, that she probably can't get into the sort of clubs and night-spots that they used to frequent, but that they can have fun at home.  As wrong as it is, there's some truth to Stacy's statement.  Society has strict rules of beauty, and Jane probably doesn't cut it.
  
• Deb-as-Jane deciding not to tell Deb's grieving boyfriend (and Jane's coworker) Grayson about her new status.  "He loved Deb, but he'd run from this" she cries to Stacy.  Her resolve holds, even after attending her own funeral and hearing his heartfelt eulogy, he confides in "co-worker Jane" that he was going to propose, and catty coworker Kim's overt flirtations.  I don't love this because I'm cruel, but because having Grayson fall in love with Deb, again, in Jane's body will help her realize that what matters is on the inside.  And because it makes for better drama!
• Margaret Cho as Jane's awesome assistant.  She can deal with cravings, mood swings, and strange requests and still be a shoulder for Deb as she figures out her new world.  Everyone needs a levelheaded pal in their life, along with a crazy BFF like Stacy.

What I Hated:

• Jane (and Deb-as-Jane) eats to feel better.  Yes, I know, that's on both lists, but while I do like the acknowledgement of one way that people gain weight, I think it's dangerous for anyone without weight problems to see this an assume the only reason why heavy people are heavy is because they're pigs.
  
• Jane has low self-esteem. I know, another double-dipper.  I think it's important to know that not all overweight people have low self-esteem.  There are a lot of people who love themselves and don't hate their bodies just because they are overweight.
• Deb was a super healthy, body conscious person before she became Jane, but once seeing that the damage is already done, she gives in.  Deb-as-Jane is constantly eating and not once thinking about her former healthy lifestyle.  I also suspect that Deb-as-Jane, though she may become more fashionable, confident, and happy, will not lose any weight, and while I don't need to see Jane at Deb's weight, I do think it's important to encourage healthy lifestyles, not hopelessness.

On the Fence About:

• "You sent me to hell!?" Deb's first words on awakening as Jane.  While funny, and totally something Deb would think, living life in a body that's a little bigger is no where near hell, and doesn't have to be a permanent situation.
• Real Jane dying for good.  Jane was a good, if insecure person, and while she had to leave her body for Deb to inhabit it, I feel bad for her. RIP, Jane.
• Deb-as-Jane giving an insecure (and, I suspect, emotionally abused) woman a makeover to help her gain confidence and stand up to her cheating husband.  One makeover probably can't undo 13 years of marriage to a man like that, but it's nice to see Deb doing her best to inspire and empower other women, the only way she knows how (beauty).

Still, I can't help wanting to see what happens next.  Here's a trailer for the pilot; check out Lifetime if you want to see more!  

ps. Check out reviews from The New York Times and L A Times for more info, and look forward to guest appearances but Tim Gunn, Rosie O'Donnall and more!

New Cold Dinner Recipe Perfect for Hot Summer Days

Chinese Chicken Salad Wraps

Ingredients:

3 Boneless Skinless Chicken Breasts
1 can Water Chestnuts (in the international foods aisle)
2 packets of SFL Chinese Chicken Marinade
2 teaspoons Fat Free Mayo (or Walden Farms Mayo)
2 teaspoons mustard (I used Honey Dijon)
1 head of Lettuce (Romaine or Iceberg)
Cooking Spray

Directions:

1. Cut chicken breasts into small cubes.

2. Saute chicken in skillet on medium-high with Cooking Spray until no longer pink. Set aside.

3. Drain and chop Water Chestnuts.

4. Mix marinade, mayo, and mustard in a small bowl.

5. Stir Water Chestnuts and sauce into chicken, mixing until chicken is thoroughly covered.

6. Refrigerate chicken until cold.

7. Take lettuce leaves and fill with chicken, wrapping lettuce around chicken mixture to prevent spilling.

Enjoy! Makes 3-4 servings.

Experiment by adding chopped green onions, fresh or pickled ginger, or chopped celery!

10 Weight Loss Myth-Apprehensions

Ever told yourself one of these? Know the myths so you can fight them, and accept the truth. Knowledge is power, and this knowledge will get you off to a healthier start on your weight loss journey!


Myth: I'll get to my goal weight just in time for [occasion] so that everyone thinks I look fab! Fact: Weight loss isn't just for a special occasion, though you can use one to motivate yourself. The truth is you have to be ready for a lifestyle change--a permanent one--no matter what occasion are on the horizon!

Myth: I don't need to change my diet, I'll just exercise to lose weight.

Fact: The only way to lose weight is to burn more calories than you consume, but burning enough calories for significant weight lose will take hours of exertion every day. Don't fool yourself--while exercise is a part of a healthy lifestyle, you won't burn enough to lose lbs. quickly, and if you don't see the results of your efforts you won't continue them.

Myth: I'll just eat 1 meal a day to reduce my calorie intake.

Fact: If you only eat once a day, your metabolism will slam to a halt the rest of the day because your body will think you are starving! Also, you're more likely to binge eat during that one meal. Eat 5-7 small meals throughout the day to keep your metabolism going.

Myth: I'll start my diet after my birthday/January 1st/in a month/after [holiday/occasion]

Fact: There will always be a holiday, occasion, or other excuse to put of taking control of your weight. Save the excuses and commit NOW.

Myth: I'm good Sunday-Friday; taking Saturday off can't hurt.

Fact: Although you can still lose weight thinking this way (depending on just how "off" you are on your day off) the loss may be significantly slower and you won't feel as motivated to be good S-F. And if the weight loss doesn't slow down from one day off, you'll convince yourself you can take two days off, and so on and so forth.

Myth: If I eat [food/supplement] I'll automatically lose weight.

Fact: The only way to lose weight is to burn more calories than you consume. Repeat after me: The only way to lose weight is to burn more calories than you consume. There are no special foods or magic pills that can replicate healthy, low calorie food choices. Some things may speed up your metabolism, causing you to burn more calories, but the best way to lose is to eat healthy, small, low-calorie portions multiple times a day.

Myth: I already messed up today so the whole day is a wash--I'll eat whatever I want today and just start again tomorrow.

Fact: Making one mistake won't hurt you. Making an entire day of mistakes will. So you messed up a little--don't let it get you totally off track.

Myth: I just can't live without chocolate/potato chips/[food weakness].

Fact: You won't live nearly as long or as well if you don't shape up your eating habits and get your body to a healthy weight. You don't have to give up your favorite foods forever or completely. Cut them out for the duration if your weight loss, and then indulge in them in moderation when you've reached a healthy weight.

Myth: I'm not losing 5/10/15 lbs a week so my diet isn't working.

Fact: Healthy weight loss is 2-3 lbs a week. Be satisfied with a steady downward trend and better eating habits--in the long run it's what's best for your body. Remember, slow and steady wins the race.

Myth: Diets don't work in the long term. Why bother when I'll just gain it all back when I stop?

Fact: For some diets, this is true. To stay at a healthy weight in the long term you need to change your lifestyle, not just temporarily alter it. When you're doing the Smart for Life Program, you aren't just eating cookies. You are teaching yourself to eat multiple small meals throughout the day. And you are also learning how to make healthy food choices (which proteins are lean and healthy, which veggies and side dishes to eat and which to avoid, using less condiments). At the end of the program, you know how to stay healthy without the cookies because you've learned the skills!

Any other myths you've encountered? Let me know so we can fight them together!

The week after the Holiday ...

Hello,

Hope everyone's fourth was as wonderful as mine! Now I know many went to BBQ's and ate and ate, but the next day is riddled with GUILT. Well let it go! You are aware of your mishaps and ready to proceed that is the key. Pick yourself up and begin again. Weight loss is a journey that can have bumps and stumbles but eventually evens out for us . So lace up your boots and grab your confidence and begin this week with one thought in mind "Strength does not come from physical capacity. It comes from an indomitable will." Gandhi .

Talk with you all soon,

Mo

Intro to Monique's Weight Loss Journey

Hello to all,

My name is Monique and I have been with Smart for Life since we open our wonderful center in June 2007. I lost 64 pounds in 5 1/2 MONTHS!! with great determination and support . When I started I was 285 , size 22-24, I got down to 219 and size 14 ....After two years of doing excellent I slowly crept back up , but I must admit not due to unhealthy eating habits more of stress and not portion sizing ...I finally decided to get back on the scale March 24th,2009 , the day I buried my Grandmother I was back up 250 !!! I was taken back--I first consumed myself with self pity and found so many ways to place the blame instead of looking in the mirror. Most of the new clothing I bought was either too tight or just not fitting! I decided to lose it , I could not go back ...April 24th, 2009. I decided not to soak in my grief and get back on the ball ! I am now 235! I will admit I could have done a lot better but that's the great thing about losing weight , you fall down and get back up..that is the motto I use with my patients.

Well stay tuned for more updates! My goal is to be 219 by the middle or end of Aug!!! Anyone care to join me ..come lets get this party started !!!!!!!!!

Banana Nut Treat

We were trying to spruce up our Banana Smart Cookie and came up with this awesome idea!

We took some of the Torini Sugar-Free Syrups we use for coffee (Hazelnut flavor) and poured some on our Smart Cookie before we heated it in the microwave.  We topped it off with a dash of cinnamon and voilà--we had a soft, warm cookie (moister than most!) that tasted like fresh banana bread!

Travel Tips

According to seatguru.com, US airlines serve worse food than international airlines:

"When asked which comfort feature provided by an airline flyers value the most, getting a full meal overwhelmingly ranked highest (40%). Singapore Airlines was voted #1 for serving the best food (19%), followed by British Airways (9%), Continental (7%), Air France (7%), and Cathay Pacific." [source]

We're not surprised--with the exception of a few of our transcontinental travels on international airlines, we've been deeply disappointed in the food choices. Here our some of our tips for traveling:

• Stock up on Smart Cookies! Ok, yeah, you expected that one. But think about it! What could be better than a low calorie, hunger suppressing cookie for traveling? You don't need to keep it cold or heat it up, there's no prep needed, and it won't be damaged if you just throw it in your bag (or purse or pocket!). Smart Muffins, Smart Bagels, and Smart Crunch also need no prep or storage, and make great in-flight meals!
• Bring your own beverage. With some airlines charging for everything, including water (!!!) you're better off being prepared. Even the airlines that give you beverages only bring them by once during a flight, and who knows when you'll get thirsty. Airplanes air also dehydrate your skin, and can worsen "nasal irritation, headaches, dry eyes and lips, and other common air traveler complaints" [source] We know that you can't bring water through security, but buy a bottle after you're through security or just bring an empty water bottle (the bigger the better!) and fill it from water fountains. Also consider buying a sports beverage with electrolytes!
  
• Bring raw veggies. Something like broccoli is best, but also try sliced peppers (I love red, yellow and orange the best, but green are great, too!), celery, snow peas, green beans, carrots or edamame. These veggies will have a great crunch factor and will be so much fresher (and preservative free!) than the food and snacks airlines provide!
• Pack lean protein. If your flight is during dinner time and you need a little more, consider packing yourself some lunch meat--turkey and chicken are best. Buy them from the deli in the grocery store (not in the prepacked packages that have a lot more sodium and preservatives) and bring them--they'll last outside the fridge for a little while. Also consider hard boiling some eggs (toss the yolk!) and bring them to munch on. If your trip is a long one and offers a full meal, see what special meals are available. (Take a look at airlinemeals.net) If they offer vegetarian options without pasta or bread--something like a salad or grilled veggies, your lean protein will be the perfect addition.

If your trip is by bus, train or car you have less liquid and space limitations, but all of these are still things to keep in mind. Especially on a road-trip, don't hurt yourself by thinking that a fast food drive through is your only option! Plan time to stop for meals and try a small family restaurant where you can order something healthy and filling (and something that won't make you end up in a gas station bathroom feeling sick!) You'll have a better experience and be healthy, and who could ask for more?

Delicious New Dinner Recipe!

I made this new recipe for dinner the other night and it was fantastic! Best of all, it was totally on program. Try it out and let me know what you think!

Italian Spaghetti Squash

Ingredients:

1-2 Medium Spaghetti Squash
1 Yellow Squash
1 Green Squash
2 Medium Tomatoes

Directions:

1. Preheat Oven to 375

2. Use a large fork to poke holes all of the spaghetti squash

3. Place squash in a shallow baking dish and bake for 1 hour

4. Remove Spaghetti Squash and set aside to cool

5. Chop Yellow and Green squash and saute on medium-high with Pam and seasonings (I used Onion Powder, Garlic Powder, and Mrs. Dash's Italian Medley)

6. When squash begins to soften (~5 mins) add chopped tomatoes, stir, and continue cooking on medium heat until everything is soft.

7. While this is cooking, halve the spaghetti squash. Use a spoon to scoop out the seeds and pulp.

8. Use a fork to scrape the edges of the inside of the spaghetti squash, turning it into spaghetti like strands (thus the name!)

9. Fluff the spaghetti squash in a serving dish. Mix the tomato/squash mixture into the spaghetti squash strands and serve!

This dish tasted great and was perfect for the Medical Program, At Home Program, or just generally healthy eating! Serve it with grilled or baked chicken or fish, or with a salad with lunch meat and boiled egg whites to get enough protein.

Feel free to share your own variations on this or another meal you've made with spaghetti squash!

SFL Online!

After recently creating both a facebook and a twitter, we're entering the blogosphere, too!

Check back for Mo's Weight Tracking, Weight Management Tips, Recipes, Opportunities, and whatever else we come up with!

(Not new, but always feel free to stop by our website for more info!)