Dieting: Lose Weight & Keep It Off

"Almost anybody can lose weight - there are no fat people in a famine."

Lady Mounting Commercial Scale Art Print
Buy at AllPosters.com

Bookstores have shelves of books on diets, magazines are stuffed with advice on losing weight. With so much information available, you would think we could all lose those excess pounds. It's just not that easy though.

Choose Your Diet
First of all, you have to be ready to go on a weight loss diet. Choose a diet that suits your character. If you are a spontaneous kind of person who likes to do things on the spur of the moment, calorie counting might be best for you because you can tailor your diet to your preferences. It also means you can build in the occasional 'treat', as long as you compensate by cutting back on something else so you don't exceed your quota of calories.

If you prefer to plan ahead, a diet with set meal plans might be better for you or you can work out your own on a weekly basis.

Then you decide whether you want to count calories or cut carbohydrates. Most medical and nutrition experts argue that a low carb diet is unhealthy but the decision is yours.

Of course, you could choose one of the other diets but most of them restrict your food intake in some way whether it with replacements meals, only allowing you to eat and drink certain foods or forbidding you to eat some foods at the same time as others (food combining diets).

How We Gained the Excess Weight
One thing you might want to consider is how you put on the excess weight? Unless you have a medical condition, let's face it, most of us don't suffer from conditions that cause weight gain, we just eat too much. It is our regular eating pattern that piled on the extra pounds. That means when the great day arrives that we reach our target weight, we can throw away the meal plans and calorie or carb counters, doesn't it? Umm no - not unless you want to put the weight back on. It was your old eating habits that put on the weight so going back to it will mean you'll soon be back where you started.

"Inside some of us is a thin person struggling to get out, but they can usually be sedated with a few pieces of chocolate cake."

Makes 8 servings.

Salt and freshly ground black pepper, to taste
Cooking spray
1 large zucchini, sliced into 1/4 inch pieces
1 large green bell pepper, chopped
1 large red bell pepper, chopped
1/4 cup grated Parmesan cheese
1 cup green beans, fresh or frozen, trimmed and cut into 1/2 inch pieces
2 medium potatoes, peeled and cut into 1/2 inch pieces
1 large carrot, sliced into 1/2 inch pieces
1 tbsp olive oil
3 garlic cloves, chopped
1/2 medium Spanish or yellow onion, chopped
4 tomatoes, each sliced into 8 wedges
2 cups chopped cauliflower
1 tsp poultry seasoning*

Preheat oven to 350 degrees. Boil 2 inches of water in 3-quart saucepan. Add beans, potatoes, carrots. Bring back to boil, reduce heat, cover, simmer about 10 minutes, drain and set aside.

Heat oil in large skillet over medium heat. Cook garlic and onions in oil, stirring occasionally until onions are tender-crisp. Stir in tomatoes, cauliflower, seasoning, salt and pepper. Cover and cook 5 minutes.

Spray 3-quart casserole pan. Place beans, potatoes and carrots into pan. Spread half the tomato mixture over the top. Layer with zucchini and bell peppers. Top with the remaining tomato mixture. Cover and bake approximately 50 minutes or until vegetables are tender. Remove cover, sprinkle cheese on top and serve immediately.

*May substitute with herbs of your choice. We suggest thyme, parsley, sage and marjoram. If using fresh herbs, double the quantity noted.

Per serving: 120 calories, 3 g total fat (1 g saturated fat), 21 g carbohydrates,
4 g protein, 4 g dietary fiber, 160 mg sodium.

Recipe and picture from the American Institute for Cancer Research.

Makes 8 servings

16 oz. whole-wheat linguini pasta
4 cups fresh baby spinach, loosely packed
2 Tbsp. pine nuts or slivered almonds
3 garlic cloves, peeled
Small handful of basil leaves, without stems
1 tsp. dried Italian seasoning
3 Tbsp. Parmesan cheese, grated
Salt and freshly ground black pepper, to taste
1/8 cup fat free, reduced-sodium chicken broth (or vegetable broth)
1/4 cup extra virgin olive oil
2 Tbsp. lemon juice
2 plum tomatoes, diced

Cook pasta according to package directions. Drain, place in a large serving bowl, cover to maintain warmth and set aside.

Meanwhile, place spinach, nuts and garlic in a food processor or blender. Pulse until chopped. Add basil, Italian seasoning, cheese, salt and pepper. Pulse to mix. Slowly add broth, olive oil and lemon juice. Process until well blended.

Add pesto to warm pasta and toss gently to coat. Top with tomatoes and serve.

Per serving: 310 calories, 11 g total fat (1.5 g saturated fat), 45 g carbohydrate,
9 g protein, 6 g dietary fiber, 260 mg sodium.

Recipe and picture from the American Institute for Cancer Research.

"Gluttony is an emotional escape, a sign something is eating us."

Raspberries make a lovely treat instead of chocolate or other calorie rich snacks.
Picture from Freefoto.com

You've just got to reform your eating for the rest of your life. You don't have to go on a boring diet but you need to change what you eat so that you don't put on extra weight again. Instead of eating cakes, cookies and chocolate when you want something sweet, eat fruit instead. In fact, think carefully before eating calorie-rich 'treats' - remember the saying "a moment on the lips, a lifetime on the hips".

It's not just what you eat, it's about exercise too. The more you move, the more calories you use up and they aren't available to be stored as fat.

Examine your own psychology and try to explore why you want to eat calorie laden food. Do you comfort eat when things go wrong? Do you equate cakes and chocolate with love? Do you hate throwing food away so eat leftovers?

Why do you want to eat calorie rich food like cakes when you hate being fat?
Picture from Freefoto.com

Whatever the reason, you have to come to terms with it and decide to change. It is very depressing to lose weight and then put it back on and it's much harder to lose next time especially knowing that you failed to keep it off earlier.

There is hope. Some people do lose weight and keep it off. They are usually happier (or at least looking in a mirror doesn't make them miserable) and they have a sense of achievement. Shopping for clothes is a pleasure not a penance and embarrassment. If you wonder if you want to lose weight because you are happy as you are. Imagine a button on your desk, if you press it, the excess weight would magically disappear. Would you press it?

"If hunger is not the problem, then eating is not the solution."

Thanksgiving Dinner with Turkey and Pie Photographic Print
Buy at AllPosters.com

Plain and simple: a healthy diet is crucial in warding off ailments like heart disease and cancer. People don't doubt this truth, but many choose not to act on it anyway. It's tough to limit candy, chips and red meat from our diet because for so long we have associated those foods with rewards and feelings of well being. Luckily, it is never too late to renovate your diet and make healthier decisions. But before you assume complete responsibility for what goes in your mouth, think twice-- your social circles may have more to do your the eating choices than you think.

Odds are, your best friend is not spoon-feeding you ice cream at the neighborhood Memorial Day barbecue, and your nephew certainly isn't asking you to dip into his Halloween candy. Yet the people we interact with every day have a lot to do with what we eat. Think about the big events year-round: New Years Eve, the Fourth of July, Thanksgiving and Superbowl Sunday, for example. For one occasion, you may volunteer to bake cookies for a Christmas bake sale at your child's school-and wind up eating several of the treats yourself. Or maybe you hand out treats to trick-or-treaters on Halloween-but end up munching on the candy between knocks at your door.

Even when the holiday season is over, we are sometimes tempted to eat poorly when around others. Dinner parties, birthdays and baby showers occur frequently and year-round. Typically, events like these feature casseroles, and even edible party favors. But never fear-- there is a way to attend social events without falling out of good eating habits.

Salads Comparative Laminated Poster
Buy at AllPosters.com

Start by picking out the foods and treats you absolutely cannot live without. Keep in mind you can buy candy corn year round, along with the other sweets you might think are only available once a year. Instead of bingeing on pumpkin pie, eat moderate amounts of the Thanksgiving entrée items so you won't want more than a modest slice of pie for dessert. Prepare and bring low-calorie dishes to holiday gatherings, like a tossed salad with raspberry vinaigrette or minestrone loaded with veggies and beans. Instead of hiding away from the festivities, fill up on fruits and veggies, and enjoy a small portion of the must-have treats.

Better yet, think of a plan of action before the event takes place. Eat more of the low-calorie foods available so you have limited room for a bit of the treats you simply can't resist. Have a healthy snack beforehand, like vegetable juice, fruit or whole grain crackers, so you won't gorge at the gathering. Literally look at the food that is going into your mouth so you don't get distracted and eat more than you intend.

It's unrealistic to expect to never slip and have a thick slice of cake, or eat one too many dinner rolls at a restaurant. However, by using some of these ways to stay on track most of the times you attend a social event or when you host one yourself, you will have better overall success sticking to a healthy diet while enjoying the company of those around you. Isn't that really the point of social events anyway?

"Nothing tastes as good as being thin feels."

by Dana Jacobi
Makes 6 servings (2 pancakes per serving).

1 pint fresh strawberries, hulled and halved or quartered
2 tbsp honey
1 cup blue cornmeal
1/2 cup unbleached all-purpose flour
1 tsp sugar
1/2 tsp baking soda
1/2 tsp salt
3 tbsp unsalted butter, chilled
Canola oil spray
1 large egg
1 cup reduced-fat buttermilk

In food processor, pulse strawberries and honey until berries are chopped but not pureed. Transfer the compote to a container, cover, and refrigerate up to 24 hours.

In mixing bowl, whisk cornmeal, flour, sugar, baking soda, and salt until combined. Cut 3 tablespoons butter into 1/2 inch pieces and add to dry ingredients. Using a pastry cutter or sturdy fork, blend butter into the mixture. Beat egg with buttermilk until combined and add to dry ingredients. Whisk, just until batter is blended. Do not over mix.

Heat griddle or large skillet over medium-high heat until hot. Coat pan lightly with canola oil spray. For each pancake, spoon a quarter cup of batter onto griddle, allowing room for spreading. Cook pancakes until underside is well browned, about 3 minutes. Turn pancakes and cook until other side is well browned, 2 to 3 minutes. Serve immediately or keep in preheated 200 degree oven while cooking remaining pancakes. Top with fresh berry compote.

Per serving: 220 calories, 8 g total fat (4 g saturated fat), 33 g carbohydrate, 6 g protein, 4 g dietary fiber, 360 mg sodium

Recipe and picture from the American Institute for Cancer Research.

Makes 8 servings.

1/4 tsp. ground nutmeg
1/4 tsp. cinnamon
1/8 tsp. salt
2 Tbsp. canola oil
2 Tbsp. honey
1 Tbsp. shredded coconut (optional)
Cooking spray
4 cups mixed stone fruit (plums, apricots, nectarines, peaches), peeled, pitted, and sliced*
1 pound cherries, pitted and halved*
4 Tbsp. whole-wheat flour, divided
4 Tbsp. brown sugar, divided
1/2 cup rolled oats
1/4 cup sliced almonds or chopped walnuts

Preheat oven to 350 degrees. Spray 9 inch square baking dish with cooking spray.

In mixing bowl combine sliced stone fruits with cherries. Sprinkle with 3 Tbsp. flour and 2 Tbsp. sugar and gently toss.

In another mixing bowl make topping by combining oats, almonds and remaining sugar and flour. Add nutmeg, cinnamon and salt. Gently whisk to mix. Stir in oil and honey and thoroughly blend.

Spread the fruit mixture in the baking dish. Pour the topping evenly over the fruit. Bake until the fruit is bubbly and topping is slightly browned, about 50 minutes. Remove from oven and sprinkle shredded coconut over top and let stand for 5 minutes. Serve warm or at room temperature.

*If desired, substitute with pitted frozen fruit that has been thawed and drained of excess juices.

Per serving: 180 calories, 6 g total fat (1 g saturated fat), 31 g carbohydrates,
3 g protein, 3 g dietary fiber, 40 mg sodium.

Recipes and pictures from the American Institute for Cancer Research.

"Those who think they have not time for bodily exercise will sooner or later have to find time for illness."Edward Stanley

High Angle View of a Group of People Exercising in a Step Aerobics Class
Buy at AllPosters.com

There is no doubt that obesity is becoming a worldwide problem now even though in many places people are still starving to death.

Why has obesity become such a problem? The answers are not simple and are probably a combination of different factors. Rising wages mean we have more to spend on food, in many countries like the USA and UK food has been relatively cheap, fewer people cook meals from scratch so we eat more 'ready' meals that are high in fat and calories. Nowadays, fewer people do hard physical work that burns up large numbers of calories.

In days gone by, even women who didn't have jobs outside the home were required to be very physically active because they didn't have the labour-saving devices prevalent now.

All the experts say that the best way to lose weight is to combine a sensible weight loss diet with increased exercise. See The President's Council on Physical Fitness and Exercise where it says, "Exercise is associated with the loss of body fat in both obese and normal weight persons. A regular program of exercise is an important component of any plan to help individuals lose, gain or maintain their weight."

A Runner Takes an Autumn Jog Along Cache Creek
Buy at AllPosters.com

If you are very overweight, you must be sensible when it comes to exercise. Consult your health professional for advice. Even if you are not extremely obese, start an exercise program slowly and increase the amount you do.

The important thing is that you exercise regularly - and that's not regularly every second month! You should aim to exercise at least three times a week for about 20 minutes each session.

Consider lifting weights as well as more aerobic exercise because this will improve your muscles strength and tone.

The good news is that regular exercise will not only help you lose weight, it will improve your cardiovascular system, stamina and increase your metabolic rate so that you burn calories more quickly.

Once you bite the bullet and start exercising, preferably with something you enjoy, then it's a win - win situation.

"There are people in the world so hungry, that God cannot appear to them except in the form of bread."Indira Gandhi