5 Nuggets of Advice For Guilt Free, Low-Cal 4th of July FUN

biggerThere’s really no way to avoid the caloric dangers that will lurking on the picnic table this Saturday afternoon. It’s pointless to warn you of the hidden sodium, fat and sugar in your favorite holiday snacks and beverages. The burgers will be greasy, the hot dogs will be over processed, and the potato salad will be mayo laced carbs. But all are must-haves for the 4th. So instead of setting yourself up for disappointment by planning to abstain from these fatty fatty treats, just accept that you’re probably going to dabble, and take a different approach: Moderation.

Here are five nuggets of advice to help you moderate your way out of a calorie ridden situation:

1. Nibble on the veggie plate first. It’ll fill you up and [just maybe] you’ll eat less potato salad than you would other wise.

2. Grab the ‘light’ beer option, especially if you’re going to have a few.

3. When you grab the cheeseburger, load it up with some veggies like extra lettuce and tomato. It’ll fill you up more and add some nutrient goodness.

4. WARNING: You’re going to see a super yummy desert at the end of the table. It’ll probably be a cake with white icing and strawberries for stripes and blueberries for stars. Its the Fourth- have a slice…. A SLICE… ONE.

5. If you know you’re the kind of person to go up for seconds, wait 15 minutes. Remember, the hormones in your stomach that signal ‘I’m full!” to your brain are slow pokes! So give them time to get up there before you grab a another plate.

As for tomorrow:

In the world of weight loss studies there’s something called the ‘weekend effect.’ While following the trends of caloric intake, researchers found that intakes typically spike for Saturday and Sunday. So it might be wise to have a little fun and let yourself goon a holiday, as long as you make up for it over the next couple of days. There are two ways to do this:

  • If you take in roughly 500 calories more on the holiday than usual, try to cut 250 calories from Sunday and Monday. Which is really just a slightly smaller lunch and dinner….Not too bad, right?
  • Aim to burn the calories the next day by going for a slightly longer jog (or your choice of cardio activity). Quick calculation: If you jog 11-12 min. miles for an hour, you’ll burn around 530 calories. Break that up over two 3o minute jogs (Sunday and Monday) and you’re golden!

Go enjoy some potato salad!

A New Water To Love

cuc4Tired of lemon water but still want to avoid the calorie loaded alternatives? Drop a few slices of cucumber in a tall glass of H2O for a refreshing new flavor that wont pack on the pounds.  Its a delicious spring beverage!

Coffee or Calorie Fest?

latte-grandeYour morning beverage might be making you fat by adding more calories than you think.  If your morning delight contains 250 calories or more, it could be causing you to gain almost a pound every two weeks.  That’s a whopping 24 L-Bees a year! Yikes!

Does your favorite cup of Jo make the cut?

Grande “Skinny” Vanilla Latte: 130 kcals

Grande Vanilla Latte: 250 kcals

Grande Caramel Frapaccino: 380 kcal

Grande Tazo Chai Tea Latte: 240 kcal

Caramel Macchiato: 240 kcal

Grande White Chocolate Mocha: 470 kcals (Oh my God- Breath)

Grande Coffee of the Day: 5 kcals (adding some skim adds only about 10 kcals for a total of 15 kcals)

Hit up the treat twice a month if you must- but on the daily, better to skip the sugar rush and calorie fest by grabbing a brew of the day.

The Low Cal Tricks You Need For Happy Hour

Many health officials will advise skipping happy hour all together, but Im more realistic. There are many ways to let loose with out waking up tomorrow in a pit of self loathing because you had 5 margaritas, a plate of nachos, and then ordered Pappa Johns when you got home. If you’re going out for Happy Hour tonight, stick to some low-cal rules:

  • Order an unflavored, clear liquor (like vodka or light bacardi) with soda water. Flavor it with your favorite cirtus fruit like lemon, lime or orange. It’ll cut back on the calories and sugar significantly.
  • While everybody else is eating nachos and french fries, order a salad with chicken and maybe a couple slices of bread. You’ll feel less weighed down throughout the night and you’ll wake up ready to have a fun and productive weekend.
  • Order a water everytime you see your server. It’ll ensure that you’re hydrating enough and cut back on the alcoholic beverages.
  • Walk to your car tomorrow morning to burn a few extra calories. If you cab it- have the driver drop you off a few blocks away.
Have a good weekend!

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Welcome the new year! And the New YOU!

As you’ve heard from CNN, ABC, and NBC, the number one New Year’s resolution is to diet and get into shape. Unfortunately, too many people fail to follow through with this self improving goal and are left more discouraged than ever. Some of the most common reasons people fall off the weight loss wagon include: not personalizing a resolution and plan, and setting the bar unrealistically high. Here are 6 tips to give you the upper hand and help you achieve your 09 success.

  • Give yourself a goal. Deciding to just “lose weight” or “get into shape” is too general and allows for you to make too many compromises. Whether you choose to lose 5 pounds, 50 pounds, or just an inch around your waist, make a decision. Once you have a goal and a finish line in sight- you’ll be much more likely to see it through.
  • Be realistic! Lofty goals aren’t accomplished over night. Most people forget they even made a New Years resolution by March! Why? Because they expected too much and too quickly! They were way to hard on themselves, became discouraged, went for the cake, and never came back. Accept that this weight loss business takes time and commitment, you’ll be thankful you stuck to it.
  • Personalize your plan. There is no easy way out of this one! What worked for your best friend might not work for you. We all have different metabolisms, different cravings, different weaknesses and different strengths. Accept that. Find what works for you and go with it.
  • Remember your feelings. Rule of thumb: if eating something makes you feel good about yourself, go with it! If you feel like you’re falling into a pit of self loathing crap 20 minutes after you eat it- remember that feeling. Chances are you wont want to feel that way again for a loooooong time.
  • Count! Yeah yeah yeah- counting calories is annoying and tedious. But guess what? It works. You wanna lose a little everyday? Go to this handy calculator. As you’ll see it takes a number of factors into consideration when figuring the appropriate number of calories one should consume daily. Simply aim to consume fewer calories than needed to maintain your current weight. It’s just math. Burn more than you consume- even if slowly- the weight will come off.
  • Create a mantra. I didn’t even really know what a mantra was until I started examining what diet tricks worked for people, and many people have had great success with this one! My favorite thus far “I don’t want to feel like crap anymore!” (This person remembered her feelings!) And when you’ve met your goal you can change that to “I never want to feel that way again!” Another good one: “nothing tastes as good as skinny feels.” Whatever works for you- whatever your motivation is, don’t let yourself forget why you chose this resolution in the first place.
What seems to work for people most frequently is commitment. Its the single more important factor in a health plan. And should you fall off the wagon for a day, or even two, don’t allow it to discourage you so much that you quit! Instead, remember how it makes you feel and make it your motivation.

5 Ways to Beat the Lazies

There is an old Italian saying which says “the appetite comes while eating.”
This simplistically wise old saying could really be applied to so many aspects of life. Around this time of year is when people start to get the ‘lazies.’ Often times it is frowned upon to ‘go through the motions,’ but how bad could it be if in the end you find exactly what you need? It’s like sex, you may not be in the mood, but if you go through the motions, you get in the mood- quickly- then it’s all you can think about wanting. So when the ‘lazies’ strike, it is best to push right through and stop them before it becomes your way of the winter. The truth is this: energy yields more energy. Pushing yourself to do something you don’t want to do will make it easier and easier each time you do it; eventually you’ll just WANT to be active. Forcing yourself to go for a long walk or a run will eventually make you want to do it over and over again. Next thing you know- you have more energy, you sleep better through the night, and the force can be removed; the deign will be replaced with desire. This goes for eating habits as well. Once you go through the motions of eating a healthy diet, it will become routine. You’ll soon look at all the sat fats and sweets and think “ew gross” or “ruin the work out I just forced myself to do?- never!” Before you know it you’ll crave things like veggies and lighter meals. The hardest thing is getting over the hump and forcing yourself to do what you don’t really feel like doing. But you have to trust that, just as the appetite will come while eating, your desire for health will come once you start to try. Here are 5 ways to trick yourself into kicking the ‘lazies’

  • Set yourself up for success: Surround yourself with things that’ll get you in the mood. Fitness magazines are a great way to get motivated. Or try putting your running shoes or yoga mat by the door so that every time you leave the house you’re reminded of the work out that ought to be done once you return.
  • Bag it up!: Hit the produce section when you go to the grocery store. It’s not only less expensive than a lean cuisine, but it’s fresher and healthier. Purchasing the ingredients for fun veggie snack or salad will motivate you to skip the ‘other’ finger foods available at lunch time.
  • If your work-out isn’t quite doing it for you, switch it up a bit. Most people lose interest in their work-out but that doesn’t mean they should just quit it on it. Maybe a yoga class can replace your spinning class. Maybe the stair stepper or a run outside can replace the treadmill. How ever you opt to switch it up and keep things interesting is on you- but the work-out should not be forgone.
  • Move: When all you want to do is lay on the couch and do nothing, DO SOMETHING! Throw on the ipod and slip into your running shoes. Set out to go on a 20-30 walk and take in the crisp fall air. Maybe all you end up doing is walking around the town, but maybe you get a burst of energy and run a few miles. Either one is better than doing nothing.
  • The buddy system! It made sure you didn’t get lost on field trips in 3rd grade and it can make sure you don’t get lost now. If you have a friend that you’re meeting for a run, walk, or gym class, you wont bail on it. Sometimes it’s just not enough to be dedicated to yourself. Having somebody else in the wing who is depending on you will ensure you don’t skip out.

So, though it’s oh so hard to force yourself to do things that you don’t really want to do, once you start things up, they’ll all fall into place and the motivation will surface. The important thing to do is to go through the motions. Afterall , the more health you go for, the more health you’ll desire.

Topping the Perfect Bread Time Snack

Question: Is putting butter on bread really that bad? Please say no- I love it.

Ha ha! Well lucky you- No, its not THAT bad. But it’s not that good either. Often times when choosing foods (or toppings, which is always my weakness too), its simply a matter of ‘pick your poison.’ While often times eating a certain food item isn’t THAT bad, you can typically find an equivalent that is just more nutrient dense. If calories were money, wouldn’t you rather get more for your money?? That being said, lets compare some stuff!

Butter is actually full of some nutrients that you want and need. Its high in vitamin A, and has a touch of vitamins E and K. It also has some stronium, which works with calcium and magnesium to promote bone health, and some chromium which helps your body maintain normal blood sugar levels. The bad, however, is that butter has 11 grams of fat per tbsp, and 63% of that is saturated fat which is no good.

Olive oil on the other hand is a whole other ball game. It has 14 grams of fat per tbsp, however, its a monounsaturated fat that is high in omega-3 and it is only 14% saturated fat. It too has high levels of stronium as well as lots of vitamin E and K. You can even amp this up to add even more flavor and nutrients by sprinkling in a tbsp of parmesan cheese (or another hard/grated cheese) which boosts the nutrient value of this bread business ten fold. Then you receive stronium, chromium, calcium, zinc, selenium, phosphorus, B12 and riboflavin, as well as a complete protein. Additionally, you’re likely to use less olive oil than butter because it spreads more easily.

So pick your poison, but it looks to me like you get a lot more for your money (akhem…calories) with some olive oil and cheese sprinkle, which I personally think tastes more flavorful too.

Gimme a Tater

taterWhy Do I love baked potatoes you ask? Because they are delicious and nutritious!
A 10-11 oz potato (as seen in many restaurants) can be a meal in itself yes- but what you’re getting can be a whole lotta good.
In that 2/3 pounder, you’re getting:

  • 230 vitamin and mineral full energy units (calories)
  • 6 grams of protein (incomplete)
  • 46 grams of carbohydrates
  • 0- thats right ZERO grams of fat.
  • 5,420 mg of dietary fiber (if you eat the skin) and thats a lot of something people tend to get too little of
  • a measly 20 mg of sodium (and thats a good thing)
  • 1500 mg of potassium
  • about 80% of your vitamin C
  • a healthy serving of your energy metabolizing B vitamins (riboflavin, niacin and thiamin)
  • about 20% of the hard to come by B6
  • and about 10% of your daily iron. PLUS a potato offers iron which has a greater bioavailability which means your body absorbs more of it.
  • Plus much more such as zinc, phosphorus, magnesium and folic acid.

Bring it on right! Thats a lot of nutrition at a zero grams of fat rate!

So why the bad wrap for the ever nutrient-dense taters? Because of all the crap we put on them. So here’s the skinny on how to stay skinny and still enjoy the occational tater.

  • Skip the salt. If you go out to eat, ask your server for an unsalted potato. Most likely it can be done
  • Salsa is a low to no fat, no cholesterol option with some added anti-oxidant properties. Also high in iron, B vitamins and vitamin A. I add it to every tater I eat and its delicious.
  • Skip the bacon. I mean…. Just dont get it. Next.
  • Sour cream vs butter- if you must. (and I stress- if you must) PICK ONE! And I think thats generous of me. But you really should not get both unless it is your birthday which gives you one day a year to indulge in pleasures of fattning business.

So lets compare the two. While regular sour cream has a little more (1 gram to be exact) fat per serving than butter the saturated fat is the same at about 7 grams. Sour cream has about 30 calories per Tbsp and butter has about 100 (two servings of butter and you’ve just nearly doubled the calories of the whole potato!) Sour cream has 10 mg of cholesterol compared to butter’s 30mg and 10 mg of sodium compared to butter’s 95 mg (although I am using a salted butter and unsalted is available in grocery stores. Not likely in restaurants). Lastly- sour cream has one gram of protein and butter has none. Again, they both contain saturated fat which you’d be adding a perfectly fat free potato, so I am not advising the loading of either of these substances. But if you MUST add one, sour cream wins.

Now for the grated debate: cheese. This is better than butter or sour cream. At 2.25 grams of fat, 1.25 grams of sat. fat, 7.5 mg of cholesterol, and 47.5 mg of sodium, it’s lower in the ikky stuff than butter or sour cream. And the real plus: cheese has 1.75 g of protein.*

So whats my perfect potato (and trust me I eat about 4 a week- no joke)

One potato unsalted with 2 tbsp. cheese and and 2 tbsp. scallions in it (so that the cheese can get melty- yum). On the side, two tbsp. of sour cream, and about 4 tbsp (more if needed) of salsa. This brings my potato to… Lets see:

  • Potato= 230 nutrient dense calories
  • Cheese = 55 calories
  • Scallions= about 4 calories (and so much flavor!)
  • Sour Cream= 60 calories
  • Salsa= 20 calories


  • Grand total of 369 calories. A drop in your daily bucket. And this isn’t going to leave you wanting more. You get to be a little bad so you’re not restricting yourself entirely (which we all know Im totally against) and you get a whole lot of flavor and nutrients.

* Please note that all tater toppings were obtained from my fridge and all nutrient values were calculated at 1 tbsp of said product. They include:

  • Giant brand sour cream
  • Land-O-Lakes butter
  • Sargento chef style sharp cheddar
  • Nature’s Promise Medium organic salsa (Low sodium)

**My side note: Add a 6 oz chicken breast and 5 spears of asparagus for a whole super filling super nutrtious and satisfying meal at only about 544 calories. Not hard right?? Enjoy!

The South Beach Diet: Its not a walk on the beach

The Definition of insulin resistance is: a condition in which normal amounts of insulin are inadequate to produce a normal insulin response from fat, muscle and liver cells. This definition, given by Wikipedia, an online encyclopedia, suggests that the term insulin resistance is a specific type of medical condition; one that is not necessarily prevalent throughout Americans. As a matter of fact, according to Marcelle Pick, an OB/GYN and women’s health specialist, it is estimated that only about 25% of Americans suffer from insulin resistance. Yet, despite that fairly low percentage, the concept and corrective meal plans designed for insulin resistance of The South Beach Diet, written by Arthur Agatston, M.D., has become all the rage. The #1 New York Times Best seller outlines what it calls a “delicious, doctor-designed, foolproof plan for fast and healthy weight loss.” This statement, however, is extremely debatable. The diet is in fact doctor-designed and seemingly fool proof. However, it is not hormone proof, holiday party proof, weakness proof or restaurant proof. Most importantly, it may not be a plan for fast and healthy weight loss. So lets examine this one step and statement at a time.

The diet was created by a doctor. That is a true statement. What is conveniently ignored by the eager American public is that doctors are people too. They want success and they want to leave a mark in their industry. They want to “make it big,” and will sometimes sacrifice a good and sound code of ethics. Lest we not forget that Dr. Adkin’s, famous for his creation of the Adkins diet was also an M.D. Yet his plan to eliminate carbohydrates from the diet completely is clearly a terrible plan for one’s the health. One nugget of info that might interest you: You need carbohydrates to even metabolize fat. With out a healthy dose of carbs, the liver creates ketones at a rate faster than the tissues can oxidize them with sends the body into ketosis– lowering the bloods pH, and creating an all out disaster which I’ll go into greater detail about later. In addition, the cells in the brain operate [almost] solely on glucose from carbs so depriving your body of carbs all out is just bad logic. And one more thing! Does it really sound like a good idea to jump on a band wagon of diets that say ‘for a period of time you’re not allowed to eat fruit.’ Really?? This eliminates 2 out of the 5 food groups- and one of the three left is supposed to account for the fewest possible calories obtained daily. (http://www.mypyramid.gov/) Therefore, a diet that is designed by a doctor is not necessarily one that can be deemed healthy and/or practical. To examine the statement “fool proof” one must look at the design of the diet and how it leads it’s dieters to weight loss success. The diet is well mapped out in three easy to follow steps, or as the book calls them, phases. Phase one is characterized by the total elimination of carbohydrates. It states that for the first fourteen days the dieter can not have “any bread, rice, potatoes, pasta, or baked goods.” No fruit, even. This sacrifice,however, comes with the promise of about 8-13 shed pounds. Phase two starts after that fourteen day period and lasts an indefinite amount of time. It is characterized by the reintroduction of the more nutrient dense carbohydrates such as grains and fruit. Phase two is maintained until the dieter has reached his/her goal weight. This phase is meant to help the dieter lose about a pound or two a week. The problem is, if weight is gained, the individual is to return to phase one. The book doesn’t give an idea as to how many times this should or can be done before one must admit that he or she is stuck in a yo-yo diet (please see blog #1 for the dangers of yo-yo dieting). However, if and when the goal weight is met, the dieter is then free to move into a more lenient system of his/her choice. Phase three is meant to be a stage that feels more like a new life-style than a phase. Phase three is the dieter’s new forever diet. If at any point from the fourteenth day of the diet to forever, the individual begins to see a regain, he or she is to return to phase one and begin the diet all over again. This however, is not a “fool proof” plan. It is a well outlined idea that can and does work when diligently followed. That concept, unfortunately, does not parallel “fool proof.” Despite it’s brilliantly disguised best intentions, The South Beach Diet, is in fact a fad diet. And even worse than that, it’s crash diet. WORSE than that- the advice to return to phase one if weight gain is seen makes it a yo-yo diet within a yo yo diet.
Carbohydrates should make up 45-65% percent of one’s diet in order for the brain and cells to function properly and efficiently. The deprivation of carbohydrates from the diet can, and typically does, as mentioned earlier, result in Ketosis. Ketosis is when the body has depleted it’s glycogen stores which it would normally convert to glucose for energy. What the body does in this state of glucose deprivation is signal the liver to produce ketones and glucose from fat and protein stores. Furthermore, the body uses protein for many other functions such as cell development, immune system maintenance, tissue building blocks, organ maintenance, building material for muscle, blood, skin, hair, the heart and the brain. Some proteins act as enzymes…, ya know what- I could and might just do a whole new blog on proteins alone because I could go on and on. But I wont because this particular entry is about a diet. So just know that proteins are busy busy busy little somethings in your body. And your body likes to do a little something called ‘sparing the protein’. I don’t know who came up with this term but I’ve heard it a thousand times. It basically means that your body likes to save its protein for other highly prioritized tasks and when you deprive your body of the 45-65% by calorie daily intake of carbs, you’re stealing the precious protein needed to do other busy body things. It is,therefore, evident that this new forced and unnatural system could cause undue stress to both the liver and the muscle tissues of the body. Once this crash diet sends it’s dieter into a stressed state of ketosis, it urges he or she to reintroduce carbohydrates into the body. It outlines the very distinguishing differences between “good” carbs and fats and “bad” carbs and fats. In phase two these item are introduced once again with the idea that the body has shed itself of not only 8-13 pounds, but also, an addiction to bad sugar and carbohydrates (yeah right- try as they may, I will never magically shed my addiction to peanut M&Ms, baked potatoes (which they call ‘bad’) or the occasional choco treat). Once this is all established, a system of food choices using the glycemic index indicates which carbs are better for blood sugar levels than others. This means less cravings and indulgences into the “bad” carbs. Yet for the 75% of that have normal insulin responses, when mentioning the glycemic index, it does not mention each food’s effect on another. For example, adding butter to a potato lowers it’s effect on a person’s blood sugar (not advice- just a fact). Nor does it include the fact that these concepts were developed for people with a special pre-existing condition such as diabetes or hyperglycemia. Not for weight loss. Therefore the results obtained may not be healthy and even worse, it is probable that they are not permanent. As outlined by many health professionals: it is unhealthy to lose more than a pound or two a week. Therefore, to average a loss of 4-7.5 pounds a week can not only shock one’s body but also set the dieter up for failure and disappointment when those results plateau even more quickly than they happened. Additionally, it can not be considered healthy to deprive a person of fruits, vegetables, fiber and grains. That means that in the first fourteen days of The South Beach Diet, the dieter is not taking in, all the while depleting, stores of much needed vitamins and minerals. Variety, a vital part of a well balanced diet, becomes compromised and many nutritional needs are not met. The dieter lacks fiber intake, heart healthy fruits and some vegetables. While promoting a new less insulin resistance life style, these eliminations can not be deemed healthy.

Lastly, if you read my previous blog, you know the dangers of ‘yo yo dieting’. This is of particular interest regarding the South Beach Diet because, as mentioned previously, it is a ‘yo yo diet’ with in a ‘yo yo diet’. Not only is it a fad diet with way too many restrictions which sets the dieter up for failure, it advises that the dieter “revert back to phase one if weight is gained in phase 2 or 3”. WHAT!? Are you serious? Let the crazy ‘yo yo-ing‘ begin.

So if only an estimated 25% of Americans have the condition known as insulin resistance, why are the dieters and weight loss fad fanatics of America jumping on the band wagon of a diet designed for special condition patients? The reason is simple. Since the release of The South Beach Diet book in April 2003, millions of people have tried the diet and shed pounds like crazy. It works. As the diet promises, the dieter will shed between 8-13 pounds in just the first two weeks. However, it’s dramatic changes that are done at warp speed tend to be affiliated with a dieter who wants quick results and has a lack of permanent commitment. People also tend to fool themselves into thinking that they are unlike the others and when the goal weight is reached, they will find permanent success in phase three forever. Well if they have that kind of will power then why not just start with phase three and take on a new lifestyle all together? Clearly the quick fix is desired- so I guess yo-yo away and prove me wrong.
However, I will mention that the results found from a South Beacher parallel a study done over the course of a year where the results were nearly identical to a diet that was simply well balanced and full of nutrients, variety and better food choices, not deprivation, denial, yo yo-ing or the removal of food groups. The only difference at the end of that year long study was that a significantly greater percentage of the fad dieters gained all of their weight back (and then some).

Moral of my tangent: Second verse, same as the first. Steer clear of fad diets!!!!!!!

XOXO– Casie

Diet- It’s Not a Verb


To kick off my blog I’d like to first address what will most likely be discussed- Diet. No- don’t go ON a diet, rather maintain a balanced and healthy one!

Remember what it was like to be 6 years old and told NOT to do something? It made you want to do it even more right? Well that innate desire and craving for the things we cant have still lives in each and every one of us. It just lies dormant until the right time (or cupcake) comes up. Which is exactly why too much restriction is a terrible idea.

A restricted diet is often present in all of the ‘fad diets’ we see sweep the nation every 5 years or so, until the entire nation falls off the wagon weighing 10 lbs more than they did to begin with. So let me first warn you of the dangers of “YO-YO” dieting as it carries physical and psychological dangers! (Here’goes- All the things you don’t want to hear but must. Its tough love.)

About the psychological dangers: Beginning something only to fail or fall off the wagon feels TERRIBLE! Why do that to yourself? Anytime you begin a new ‘diet’ you are likely restricting yourself from certain foods or, worse, an entire food group. This is way too much pressure! The key is this: Don’t expect a quick fix. A diet should never cause you to lose a tremendous amount of weight in some incredibly short period of time. On a sound diet plan, you should never lose more than 2 lbs a week ,so if you see more than that promised, you should see a HUGE red flag. Take the following action: put the book down and back away from the table display at Barnes in Noble, passing the Starbucks muffin display on your way to the humor section. Go have a laugh instead. I recommend an Aaron Karo ruminations book- Hilarious. Don’t do this
whole ‘must lose 20 lbs by tomorrow’ nonsense. Make smarter choices that will have health benefits and, more importantly, one’s that wont cause you to fall into a pit of self loathing if you have a bite of ice cream. (Ps Ben and Jerry’s makes mini-minis now that are portion controlled for you at only 230 calories(ish)).
In addition to the psychological crashes, these crash diets actually harm the body as well. The amount of fat stored in the body increases with each loss and regain. Think you’re exempt and won’t put the weight back on after a crash diet? Think again. According to Marjorie R. Freedman, a weight loss researcher, 95% of people do (Freedman, M. R.; King, J.; and Kennedy, E. (2001). Popular Diets: A Scientific Review. Obesity Research 9 (Suppl. 1):1S-40S.). Even though you’re the strongest person you know, those are odds you don’t want to mess with. And shouldn’t have to. What people fail to see is that a crash diet fails them from the beginning. And once the diet fails you, it’s going to kick back in your fridge as you rummage through it at 2 am saying ‘it’s not you its me.’ And it is; its the ‘diet’, the restrictions, the limits, not you. It does, however, have to come down to care. You have to care enough about your health to make good choices. Having a relationship with food and/or being an emotional eater is not my specialty and far outside my reach although I can tell you that seeking a fad diet is not your answer- please call your therapist, your doctor your priest or your mother but even still- stay away from the latest diet trend. You have to care enough to WANT to make healthier choices. That being said…

Want more reasons to back away from the newest fad diet? Ill give you more!

It weakens your immune system!!! Women who maintain the same weight for five or more years have 40 percent greater natural-killer-cell activity as compared to those whose weight had remained stable for fewer than two years. (Dr. Thomas W Castonguay, science of weight loss studies, University of Maryland 2007)Additionally, each fad diet will eventually increase cravings for fat which has the highest concentration of calories at 9 calories per gram!
Moral of my tangent: Steer away from crash diets!!!!!! Losing more than 2 pounds per week is hazardous to your health and, eventually, it’ll break your spirit. Aim for a balanced diet that will shed pounds safely. A life-style change is the only guaranteed method! Peep this article by Freedman to see her fun chart with some fad diets, what they promise and the results. http://www.faqs.org/nutrition/Erg-Foo/Fad-Diets.html

Want more on the ever popular South Beach [fad] diet? See the next blog.

What’s to come:

Through out my postings will be little tid-bits of info that will [hopefully] be fun, educational, and useful.
So far on deck I have:

  • The south beach diet: not a walk on the beach
  • Red meat facts, fictions, friend, or foe
  • Drinking your energy
  • Trans-fat. A fool proof explanation
  • I’m a label whore: What all of the food labels are really saying.
  • Energy bars: great mini meal or bar them from your diet?

I urge every one of my readers to make sound diet decisions, and ask as many questions as you’d like; The more random the better. Just email them to me at casie.terry@gmail.com