BITS OF WISDOM: "The problem is not that we're eating the wrong things, it's that we're eating too much of everything." -- Jim Hill, director of the University of Colorado's Center for Human Nutrition

Weighing in on the Low Fat Debate

Why Low Fat Versions of Common Foods are Making us Fat and What To Do About it

Low fat versions of common foods are making people fat, or so they say, but it's not the foods themselves, it is the idea that since they are "low fat" they are also low calorie, or free foods. This is simply not true. I've mentioned before how the calorie count in these modified versions is usually not much lower than the regular version, but what I didn't mention was that the flavor and satisfaction some of the low fat versions provide is not exactly high. In other words, you may end up eating more of the low fat ice cream than if you'd just had the full fat variety in the first place. Same goes for the new low carb varieties too.

I find this is true with chocolates, although not low fat, just low quality. I can eat a whole bag of Hershey's Kisses (not that they are not good chocolates, just hear me out), but if I buy a high quality box of chocolates like Godiva or Leonidas, I can eat one or two and then I feel satisfied. Very satisfied. I'm not talking I have to convince myself I'm satisfied and then sit and stare at the box the rest of the night -- no, I'm saying I've had some delicious chocolate and now I can move on. My craving is gone. The desire is finished. This experience is exactly the opposite with lower quality chocolates, or common candy bars for instance. I might get full eating a Snickers, but I'm unlikely satisfied -- not in the same way as the good chocolate, and it's not unusual to find me looking for something else to eat an half hour later after that Snickers either.

So, if you've just finished a Skinny Cow and you think, "Hey, that didn't hit the spot," then next time choose the regular ice cream sandwich and be done with it. Sometimes you're better off to eat the real thing instead of the modified version.

NLP - Steps to the Process of Change

Change follows a normal progression from the initial fully alert attention state to the final end result where an activity simply takes place, such as the difference from the first time you pick up a golf club to playing in the Masters. Change or growth doesn't happen overnight. If you've been confused or frustrated in your attempts to make changes, the explanation of the NLP Steps to the Process of Change may be helpful.

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How Many Calories?

Someone recently sent an e-mail asking, "How Many Calories Should I Eat?" Read my reply

EFT to Stop Feeling Guilty About Eating

I see so many posts about guilt such as: "I over ate and now I feel bad," "I am bad," or "I was bad." Telling yourself how bad you are, or were, is harmful to your overall efforts at change. If you'd like a way to end this behavior, read on...

We were all once small, being told by our parents that our behavior was bad. "You shouldn't do this, you better do that." When you're a child it's all about learning right from wrong. If we were told repeatedly that we were bad, rather than our behavior being what was bad, it is too easy to fall into the habit of repeating those words to ourselves, long after we have grown. Sometimes we carry this tradition into our own families, and repeat the process with our own kids.

You may not like your behavior sometimes, but you are not your behaviors. You are not bad. Eliminate the phrase, "I was bad," from your vocabulary, starting right now. Anytime you hear yourself saying this phrase, immediately say to yourself, "No! That's not true. I'm a good person." Talking to yourself in a disparaging manner is just a habit that can be broken.

Use EFT to eliminate this habit today and from now on you'll feel and act differently.

"Even though I feel bad for eating the pie, I deeply and completely accept myself"

"Even though I would have preferred to have acted differently, I didn't and I'm okay. I deeply and completely respect myself"

"Even though I over ate, I'm okay, I deeply and completely respect myself."

"Even though I'm not perfect, I deeply and completely respect myself."

"Even though I'm really mad at myself for eating when I said I wouldn't, I deeply and completely accept myself."

Go here to learn EFT Basics

Two Weight Loss Aids

Here are two things that can greatly assist you in your efforts to slim down. Both involve what you eat and are healthy additions to your regular nutrition.

1. Soups: Experts have long said that having soup as a first course, greatly helps in efforts to lose some weight. One reason broth based soups help is they begin the digestion process sooner - everyone knows it takes about 20 minutes for your brain to realize you've eaten, and start sending the signals that you've had enough to eat. Starting with a soup course gives a head start on that process. Even if you don't take a long time to eat though, soup is still a good start because it helps to fill your stomach faster.

Another excellent addition to your daily food plan is a protein shake - be sure the one you choose is not just sugar in disguise, but those that are nutritionally balanced offer an excellent way to get more protein and other necessary nutrients, and the better fed you keep yourself, the less you'll experience cravings.

2. Protein shakes: Protein shakes help if they are high quality, providing nutrition when you don't have time to cook. Quick, easy, and nourishing, you'll find yourself having less cravings when you're well fed. It's easy to make your own: Mix 8 ounces water (or milk) with one scoop of protein powder (or whey powder, etc.), add fruit (fresh or frozen) and blend with an electric blender. Use your imagination for different blends.

Blueberry Freeze: 1 cup milk, 1 small container blueberry or vanilla yogurt, 1 scoop protein powder (vanilla or plain), 1 small banana (if you like it creamy), 1/2 cup fresh or frozen blueberries, 2 to 4 ice cubes. Blend and enjoy. Variations? Skip the yogurt and banana - it's still great. Ice cubes make it frostier - you can skip those as well, so you end up with liquid, fruit and protein powder. Anything else you add is just for fun and flavor.

Most drinks are in the 300 calorie range so if you're eating five or six times a day, they would qualify as a meal.

What's New in Food News

Small Sized Containers: I saw single scoop ice cream packages in a freezer case and thought, "About time!" It's so much better to buy a small amount of what you really want and eat it, than to struggle to avoid it entirely, or worse go ahead and buy a half gallon of ice cream because you wanted one scoop!

Sure, it costs more for smaller packages, but a bit more spent today is thousands of dollars saved in health care costs tomorrow.

Food Trivia:

Karo syrup (corn syrup) was originally promoted in 1905 as, "An appetizer that makes you eat."

Remember in 1905 a good appetite was necessary if you didn't want to die young. Scrawny folks just had a harder time warding off illness.

The USDA figures now show that the steady growth of the use of high-fructose corn syrup (HFCS), which ballooned from zero consumption in 1966 to 62.6 pounds per person in 2001 also corresponds to the rapid rise in obesity.

It is believed that this high consumption of HFCS is undermining appetite control, the very thing Karo claimed in 1905! From 1965 to 1996 soft-drink consumption increased 287% in boys and 224% in girls, and corn syrup is the primary sweetener used in soft drinks. It's no small wonder HFCS is now being largely blamed for the rampant obesity. Guess they were right about that "making you eat," thing.

For balance, check out the High Fructose Corn Syrup Facts page

Health Website Spotter

CalorieCount.com

This site is another calorie counter but what I liked was they including an easily found list of most commonly requested food items (see below). It's useful to know how many calories in what you regularly eat. That way, if you're thinking of sampling the stale pretzels, you can consider, maybe I'd rather bank those calories for something better a little later? Budget your day's calories or carbs or fat grams (whatever) just as you budget your income.

• Wine - 79 calories
• Apples - 65 calories
• Oranges - 85 calories
• Pizza With Cheese - 140 calories
• Grapes - 62 calories
• Bananas - 200 calories
• Avocados - 240 calories
• Bagels, Toasted - 363 calories (does toasting really matter?)
• Beer, Regular - 117 calories

ShopNCook Shopping List & Recipe Manager

Fitness and Exercise Sites

EAS is the creator of Myoplex, a protein drink, meal replacement powder. I have always liked the products and magazines put out by EAS, although they tend to recommend supplements a little aggressively. The materials on this site are great, and especially the animated exercise examples. (Note, this site was unreachable today the 15th but I saw it up yesterday the 14th, so it is hopefully a temporary problem.)

Some of the exercises at the EasResults site are not listed correctly though.

Legs: The Step Up exercise shows a giant step, far higher than should be used. Most steps are 8 to 10 inches high, basically the normal height of a set of stairs or slightly higher. To use a step as high as that example shows would invite knee injury.

Arms: They demonstrate Deadlifts which are a back exercise. Yes, your arms get some work too, but it as an excellent exercise for your back and hamstrings (large muscle on back of your leg) as well as the glutes.

Chest: The first listed exercise is Serratus. I've never heard of this but the example looks more like a deltoid exercise (shoulders).

All-in-all these types of animated examples are great for giving someone with no experience an ability to see proper form which is critical if you want to use resistance training (weight lifting). I love lifting weights. It's the quickest way to improve your physique I've ever found. Some people don't care for it, and that's okay. Find something you like. That's the only way you'll be consistent and consistency is key.

The Training Station Inc. Over 100 animated exercises.

GetUpMove.com : Using DDR (Dance Dance Revolution) to Lose Some Weight! Not just for teens - I have it too!

ISkip.com - skipping, at my age? You betcha!

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Recipes: No Carb Pie Crust

Two versions of a pie crust that uses no flour or sugar.

Simple Nutty Pie Crust (no carb)

• 1 Cup almond flour
• 1/4 stick butter
• 1 T Splenda

Experiment with the amount of butter - add a bit more if necessary. Mix all together and press into 8" or 9" pie pan. Bake at 325 F until turning light brown if crust is for a pudding or cream pie (4 - 6 mins). Otherwise, no need to pre-bake.

If you want to put more effort into it, here's a bit more involved version:

Fancy Nutty Pie Crust (no carb)

1 Cup almond flour (ground almonds, available at most health food stores, keep refrigerated)
1 Egg (or one to two egg whites)
1 teaspoon vanilla extract
1 tablespoon butter, melted
1/2 teaspoon cinnamon
1 T Splenda (or other sugar substitute)

Same as above. Mix, press, bake (or not)

Katy's Morning Rant

Portion Sizes: The FDA is considering requiring food packaging to reflect reality so that if a reasonable person could be expected to eat the entire package, it would be listed as one serving. That makes sense to me.

Labels to include common allergens: Tuesday July 20, 2004, The U.S. House of Representatives passed by voice vote the Food Allergen Labeling and Consumer Protection Act, a bill previously approved by the Senate. President Bush is expected to sign, if the bill clears a conference committee, and then by 2006 all labels will be required to list common allergens such as milk, peanuts, wheat, soy, and others. This may not seem like a big deal if you don't suffer any allergies but even a trace of peanuts for instance can be deadly for someone who's allergic.

I'm already noticing the change on some labels. Imagine my surprise when I read the ingredients on the back of a can of tuna: Tuna, vegetable broth, soy flour. I would have never have guessed a can of tuna would contain anything other than tuna, so we could be in for quite a few surprises.

FARE, Food Allergy Research & Education

Good Books with (some) Crappy Recipes

Eating for Life, by Bill Phillips. Now, I'm a fat of the Body for Life program. I think Phillips has done more for getting us off our rears than anyone out there, but his book, Eating for Life priced at 35 dollars has some recipes of dubious quality. Want examples?

• Cottage Apple: Cottage cheese with cinnamon sprinkled on top. Oh, and slices of apple lying alongside the bowl of cottage cheese.
• Blueberry Blend: Cottage cheese mixed with blueberry yogurt (it looks gross too).
• Cantaloupe Cottage Cup: Half a cantaloupe with cottage cheese in the scooped out center.
• Cottage Berries: Cottage cheese and raspberries sprinkled on top.

Do you detect a pattern? Here's more:

• Eggs & Oranges: Hard boiled eggs sliced in half and orange slices arranged on a plate. That's a recipe? Cripes, this is sad. Okay, just one more, and this is my favorite
• Apple and Cheese: A whole red apple and two pieces of string cheese, sitting together on a plate. Just like mom used to make.

It's a good example of why healthier eating doesn't have to be complicated, but really. Calling it a recipe when you take an apple and a piece of cheese and put them on a plate, is a bit much. So, with that, I think we could do better. If you have any recipes you'd like to share, please send them.

Yours in good eating,
Kathryn Martyn Smith, M.NLP

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