Staying on Track

Often the hardest part of losing weight isn't getting started, but staying on track. I'm sure that many of you can relate to the following scenario: things are going great with your diet, you’re losing weight, feeling healthier, and gaining confidence with your new eating habits. Then that unexpected meal comes along that throws you off track, discourages you, and sets you back. 

Whether it’s a business function, a date, a family gathering, or a holiday, any number of events can feel like thy are forcing you into straying from your diet. Sometimes that one really of program meal can be enough to undo all of the hard work that you have put into changing your eating habits. 

Here are a few tips that you can use to keep your diet on track when you need to participate in social and business events where food is a key component.


Plan Ahead

Sometimes you will get to pick the restaurant, which makes this part easier. However, either way, you need to do your research and plan ahead. Almost all restaurants now have their menus available online. Look at the menu before the event and decide what you want to order and how you would like it prepared. Doing this ahead of time allows you to look at the menu carefully and pick a healthy option that you may have otherwise overlooked. Planning your selection ahead of time will also let you make your choice when you are probably less hungry as opposed to when you are sitting in the restaurant itself.

For more tips on eating out, check our other blog posts on the subject.

Eat Throughout the Day

For some reason, many of us hold off on eating if we know we are going out to dinner after work. Some people feel that since they are eating a high calorie meal at night, that they should limit their intake during the day. This can actually hurt you more than it helps. If you are going out to dinner later in the day, you should continue to eat your cookies (or, for maintenance, your small, healthy meals) throughout the day. Practicing this strategy will allow you to go out to eat not feeling overly hungry and will help you to avoid overeating.

Look at the Big Picture

When going to a meal where you know you may stray from your diet a little, it’s important to look at the big picture. Many people feel that once they have "cheated" they have “broken” their diet and they become discouraged, deciding to quit altogether. It’s important to remember that we are not just trying to diet and lose some quick weight. When attempting to change lifetime eating habits, having one “bad” meal in a sea of healthy ones will not hurt your efforts irreparably. Don’t let that one meal get you sidetracked away from your overall goal of a healthier life style--make the best choices that you can in the moment, and get right back on track as soon as you can!

Remember:

"We can do anything we want to do if we stick to it long enough." -Helen Keller

Fast Paced, Healthy Eating

More and more people are living very fast paced lives and have trouble finding the time each day just to get everything they need to done.  The unfortunate sacrifice that many of us are forced to make is eating unhealthy foods.  The last thing we want to do is go home and cook a meal after working all day, and that can make zipping through the drive-thru or picking up some takeout very tempting.  Unfortunately, this is how many people fall into the poor eating habits that lead to a variety of problems including decreased health, lack of energy, and weight gain.  Here are some tips that you can use to avoid falling into many of the bad habits associated with leading a fast paced life.

Plan Ahead -   One of the best ways to avoid eating unhealthy meals during the week is to plan and even prepare many of your meals ahead of time.  Pick a day when you have time to cook and prepare meals for the next several days.  You can safely store most food in the freezer or fridge for several days and heat it up in just a few minutes.  Knowing that you have a meal already 90% prepared waiting for you at home helps curb the temptation to pick up quick, unhealthy alternatives.

Be Prepared – Bring small snacks and water with you when you go out to work or other activities.  One of the reasons that many people stray from their good eating habits is when the find themselves hungry and without food.  How many people at your office go out or order in every day for lunch?  There is a reason way fast food chains place hundreds of locations at interstate exits across the country--they know that people will be traveling without food and will get hungry.  Avoid these traps by carrying healthy snacks and water with you.  (Capitol Hill Cookie Diet cookies make a great, portable choice to satisfy hunger while on the go!)  Being prepared with food when you’re on the go will not only help you make smart food choices, but will also save you time and money.

Schedule for Your Health – Those of us on the go probably have some method for scheduling appointments, tasks, and meetings.  One of the best ways to stick to your healthy eating habits, as well as recharge, is to schedule time to sit down and eat during the day.  All of us can find 15 minutes during the day if we really look for it to have a quiet meal or snack.  Eating slowly and calmly is almost as important as eating healthy foods when it comes to weight loss.  Remember, it takes time for your brain to let you know that you are full.  If you are rushing through meals, you’re more likely to eat more than you really need to.  

Have other ideas for how to work healthy eating into a busy lifestyle? Let us know what works for you!

Trans Fat 101

(Harvard School of Public Health)

Trans fat is one of the worst types of fat that you can consume. It has been linked to heart disease, diabetes, and stroke, and some evidence shows a link between trans fat and cancer, obesity, liver dysfunction, and infertility.

Unlike most fat, trans fat is mostly man made. It's rise in popularity is due to two reasons. One, when using trans fat, foods don't spoil as easily. Two, these man-made fats are much cheaper than the animal alternative.

Trans fat has been in food for years, but before 2006 it was harder to identify. Before the FDA required trans fat to be listed on the nutrition label, consumers had to search ingredients for partially hydrogenated vegetable oil or vegetable shortening. Trans fat is in all sorts of foods, but most often in fried foods like French fries and doughnuts, baked goods including pastries, pie crusts, biscuits, pizza dough, cookies, and crackers, and stick margarines and shortenings.

Now that trans fat is listed on nutrition labels, a lot of companies are phasing it out of prepared foods, but it's still very important to read labels and avoid foods that still have trans fat. Keep in mind, though, that according to FDA guidelines, anything that has under .5 gram of trans fat can label themselves as having 0 grams. Foods that advertise themselves as having "0 grams of Trans Fat" have trans fat in them--look instead for products labelled "No Trans Fat." Also make sure to read the label for partially hydrogenated vegetable oil or vegetable shortening.

The real problem is food that is sold without labels-- namely food in bakeries, restaurants, and cafeterias. Some regions, including New York City, Boston, and California, are passing laws that prohibit trans fats in these foods, but in most of the country you still need to be aware of what's in your food. Hopefully one day the US can follow countries like Denmark that have banned trans fat completely.

Want to know more about Trans Fat? Check out these resources:

AHA's History of Trans Fat
Spotlight on Trans Fat
Report on Trans Fat