BITS-O-WISDOM: "The discovery of a new dish does more for human happiness that the discovery of a new star." -- Jean Anthelme Brillat-Savarin

5-Steps to Blast Through Weight Loss Plateaus

Here's an easy way to get started, and no matter how many times you falter or even quit entirely, you can always go back and start again. These five simple steps will get you going, as often as you need.

It's okay to step off the path to better health, we all do on occasion (holidays especially), but whether you get back up, brush yourself off and get started again is where those that succeed are separated from those who fail. You may start again every day, once a week, or once a year, it doesn't matter. All that matters is that you do start again!

Get Free E-Book: 5-Steps to Blast Through Weight Loss Plateaus

Personal Advice for Weight Loss

What is stopping you or holding you back from achieving your weight loss goals? Why can't you seem to lose all the weight you want once and for all? I've learned a lot over the last 30 years and I can teach you every trick, every technique that I use to keep myself at a healthy body weight despite having back problems and other health issues.

In my Weight loss coaching I work directly with you to provide the support you need and together we create a program that is going to work best for you and only you. There is no single approach that works for every person. If you apply the techniques you learn in the News for People Who Chew (this newsletter), read the weight loss articles here at OneMoreBite-Weightloss.com, and especially put to use what you learn you can and will achieve permanent weight loss success.

The reason it seems so difficult is because our habits fight hard to keep from being changed. Once you realize your habits are just like an unruly 2-year old, then it becomes easier to understand why it has always seemed so difficult. All it takes is persistence, follow-through and a determination to succeed above all else, and you'll be well on your way.

No half-hearted attempt to change will work, "I'm going to try to lose some weight," just won't work. You must want more than anything to make a change that will last, and that's why it's critical to create a program that fits you and your lifestyle. Simply trying to stop eating certain foods will not work, especially if you get rid of all your favorites. Neither will following a plan that prescribes exactly what to eat and when because you never learn what to do when the unexpected happens, which life is known to do now and then.

Here you can work with me to not only dissolve the emotional issues but also develop an eating plan that works, an exercise program you love (really, it can happen), and then begin to live your plan. Losing some weight is a side effect of a better lifestyle. I urge you to choose just one small thing and work on that alone. After you've accomplished that, come back and change one more thing. As you whittle things down they become much more manageable. How do you eat an elephant? One bite at a time.

Maybe my private Weight loss coaching is right for you, right now. Whether the 8-week course or the course plus personal coaching is right for you, check the details and when the time is right, get in touch. Pick up the phone or send an e-mail. I'm happy to help in any way I can at any time.

Calories Used in Everyday Things:

Tipping your hat to a lady ..... 5 calories (but so worth it)

Facing the music ..... 50 calories

Bending over backwards ..... 55 calories

Holding a torch for someone ..... 15 calories

Is This the End of the Low Carb Diet?

Jenny Craig and Weight Watchers want you to think so. They are ready to start hitting the airwaves to convince us that the wicked low carb diet is dead, long live Jenny Craig and Weight Watchers. Alas, they are deluded.

I like Weight Watchers except they could drop the public weighing humiliation part. Jenny Craig's plan appears mostly a means to hawk overpriced pre-packaged foods. Neither program truly addresses the real reasons we eat, or overeat: the emotional issues

It isn't that the low carb approach doesn't work for those who follow it, but that all the new low carb products on store shelves didn't work out very well. No one wanted to pay lots of extra for smaller sizes of inferior products in the name of less carbs.

They thought people would rush to fill their carts with low carb bread and low carb pancake mix, and they might have except the products were too expensive and the taste was horrible.

If you're trying to eat low carb it makes better sense to simply have pancakes once in awhile and eat your usual, than fool yourself into thinking you're sticking to your diet plan. It only makes it more difficult to stick to a low carb approach when you're eating pancakes and muffins regularly anyway. I thought that was the point of low carb; get away from eating bread products for starters.

The low carb approach to me means low sugar, ala Sugar Busters, and eating far fewer processed foods like cookies, crackers and chips.

So, despite their protestations low carb is not dead. We'll be hearing much more on the subject in the years ahead, I'm sure.

The Better Choices™ Diet

The folks over at Nutrition Data have an excellent new tool called the Better Choices™ Diet. This online tool measures the satiety level of a food.

For instance the GI index is good but by itself isn't good enough. That's where the Better Choices™ Diet comes in. It's a tool to help measure the satiety factor (how satisfied you are after eating a certain food and for how long). Obviously a more nutritious food is going to provide better overall satisfaction, and an excellent nutritional program provides the best overall.

There are a lot of overfed, undernourished people. That also explains why some people can eat a lot of high calorie, low nutrition foods (chips, snacks, etc.) and still feel very hungry.

Some foods are better choices than others, and most any food in moderation is fine. For example a simple baked potato is preferable to one drenched in butter, sour cream and bacon bits, or worse yet deep fried (french fries anyone?). Low carb dieters ask, "Isn't the butter, sour cream and bacon bits a good thing since fat is good and carbs are bad?" Well, since I don't belong to the Good Food/Bad Food Club I don't agree that fat is good and carbs are bad. All things in moderation are fine.

Fat is desirable as it helps you feel satisfied with what you've eaten (satiety) but it is also higher in calories, and not all fat is equal either.

Less fat is desirable and far fewer overall calories is more desirable still. It doesn't take a genius to know that adding double the calories as extras to your potato may be partly to blame for why you can't lose that last 10 pounds, rather than simply blaming the potato. Dress your potato don't drown it. Salsa is good, chili is great, a light spraying of Pam butter version plus a small amount of sour cream is great.

Enhance the flavor of your foods, don't bury them under the enhancements though. Plain fresh vegetables are excellent; get used to leaving off all the extras. We often have a bowl of steamed carrots, onions and broccoli sitting in the refrigerator for snacking.

Check out the new tools at Nutrition Data and their ideas about the Fullness Factor™, and the Better Choices™ diet. I have a strong feeling it's going to catch on in a big way.

NutritionData.com GI (Glycemic Index) Explained

NutritionData.com Fullness Factor™

NutritionData.com Better Choices Diet™

Finding Motivation to Get Up and Get Moving

Q. What do I need to do to get my lazy self off the seat and back to exercise? And I don't mean just exercising to lose some weight, I want to exercise for life, coz I have tried it and it made me feel good. I am as desperate as can ever be.

A. You have to want what exercise will give you more than you want to stay sitting on that seat.

What will exercise do for you? How will things change? Who else will be affected? What will be better? What will be worse?

Can you see yourself putting exercise into your life?

What kind of exercise? Sports? Hiking? Swimming? Weights? Aerobics, Pilates, Yoga? What? There are a million things you can do to be more active.

The first thing is deciding what you want, second is deciding how you might achieve it.

Read entire article: Finding Motivation

+++ ---------- Ending Emotional Eating ----------- +++

You've gone to seminars, read books, bought gadgets, and tried everything to lose the weight, but still nothing works. Could it be you're an emotional eater?
More details about the One More Bite 8-Week Workshop.
If now is the right time to end your struggle losing all the weight you want, get started on this self-paced, home study program today. (Includes follow-up, so you still get personal attention).
I'm Ready! How do I register?
   +++ ----------------------------------------------- +++

More Weight Loss Articles posted Jan 2005:

Drug Companies Big Problem: Death as Side Effect
How Self Talk Can Help or Hinder Weight Loss

Gallery of Bogus Before/After Weight Loss Pictures

I really like to read before/after stories so I keep on the lookout for those that are especially motivating. In my searching I've come across many examples that I believe are simply misleading, especially those that show a person who looks good to begin with, but they're standing so their stomach is all stuck out, and they're looking grim or wearing something too small to make it appear they are heavy when actually they are not.

I ended up with quite a few examples and so decided to begin my Gallery of Bogus Before After Weight Loss Pictures. Mostly I find them amusing, and I hope you do as well. Most people would be thrilled to look like these "before" pictures, see if you don't agree:

The Gallery of Bogus Weight Loss Before After Pictures

After checking out those, if you want to see some real before/after weight loss pictures, look at mine. I lost 80 pounds, and have the before and after pics to prove it.

New in Food News: Kagome Juices

Kagome 100 percent Juice. If you aren't a big vegetable eater you can get all the nutrients in the new juice blends by Kagome. Orange Carrot Blossom with mandarin oranges, carrots and sweet bell peppers with a splash of lemon, and Purple Roots & Fruits (sounds weird but tastes just like grape juice only better), with wild blueberries, black gr.apes, purple carrots and beets. Fruits and vegetables are natures candy.

Kagome uses Nature's Color Wheel which makes good sense. The wheel includes Green: chlorophyll, Luten, Blue/Purple: Anthocyanin, Quercetin, Red: Lycopene, Capsanthin, Yellow/Orange: Beta-Carotene Beta-Cryptoxanthin and White: Allicin, Flavonol. I know that sounds like so much alphabet soup but it's the stuff that keeps you strong and healthy.

Ask your favorite store to carry Kagome juices so you can try them too.

Scientific Advances in Weight Loss

Scientists believe they may have discovered one of the human body's fundamental appetite controllers, and yes, they are hard at work to find a way to bring it to you in pill form ;-)

They have dubbed this chemical malonyl-CoA and in experiments with mice have found that manipulating levels of malonyl-CoA mice act as if they have no appetite, despite that they should have been hungry. Messing with our appetites has long been the dream of scientists, so stay tuned for more on this "important" discovery.

Mice world over are dancing in the streets with this happy news.

National Weight Control Registry Says Getting Emotional
Issues in Check is Most Important to Long-Term Success

I'm a member of the National Weight Control Registry and about twice a year they send questionnaires. This time I received their findings report on a recent study. The most interesting finding what when they compared groups that were known to be experiencing high levels of emotional distress such as patients with eating disorders, to groups with low levels of emotional distress such as those who'd lost weight and kept it off on their own or by a formal program.

They found that their group of "successful losers" those with long-term maintenance of weight loss did not have the same high levels of distress found in the disordered eating groups.

What these findings appear to show is that getting your emotional issues in check should be step 1, and everything else will follow. Begin by learning to use EFT, and start a program, whether the 8-week Ending Emotional Eating program or one you devise for yourself. Get started. Make a plan, follow your plan and you'll get the results you want.

How I Helped Garden Burgers Get Their Start

Garden Burgers were introduced in Portland, Oregon, and were being given as samples at an event at the Portland Convention Center. I liked them well enough to start eating them at home, so when I moved to California I was dismayed to find they were no where to be found. I made it a practice to ask every time I went to the store, "Do you carry Garden Burgers, and do you think you might in the future" and kept asking until one day there they were.

I doubt it was because I talked a store in California into trying them but today they are sold everywhere. Such is the power of asking your local store to carry what you want.

So if you try something and like it, but can't find it in your local store, just ask. If you don't ask, you don't get, I always say.

Food Trivia: Persuade Pie Juice to Remain Inside the Pie

From American Cookery, formerly The Boston Cooking-School Magazine of Culinary Science and Domestic Economics, Aug-Sept. 1927, Vol. 32, No. 2

Q: Is there any way whereby the Apple Pie Juice can be persuaded to remain inside the pie instead of gambolling gaily all over the oven?

A: To Keep Apple Pie Juice in the Pie: You probably use half a cup of sugar to sweeten your pie, don't you? Well, if you mix this sugar with two tablespoonfuls of flour, or three tablespoonfuls if your apples are very juicy, this will be a very efficient aid in preventing the juice from "gambolling gaily all over the oven."

Or you might, by means of strips of paste placed over one another and moistened and persuaded by gentle pressure to stick fast to one another, construct a wall that will firmly repress the passage of the juice, and that will be too high for the gayest gamboller to climb over.

Did they talk like this too, or was it just the way they wrote?

Yours in good eating,
Kathryn Martyn, M.NLP