Volume 2, Issue 4 |
December 31, 2004 |
After last year low-carb diet and Atkins-style plans craves, what are people going to feast on this year? According to many sources, people have turned away from those diets because it is generally easier for people to stay on low-fat plans that are better at keeping the weight off. More than half of the people who tried low-carb diets have given-up. It is just too hard to stay on those.
What ever you try, it will be most likely a combination of dietary changes, behavioral changes and exercises that will work. Successful weight losers are knowledgeable in health, nutrition and physical activity. The American Journal of Clinical Nutrition suggests that “Dieting consistency appears to be a behavioral strategy that predicts subsequent long-term weight loss maintenance”: A life-long achievement!
My personal experience is that it is not so much what people eat, but when. Eating at regular time everyday is the most challenging of all numerous tasks that our life is filled with. If you have the resolution to control your weight this year, I suggest that you focus on the timeliness of each meal before changing any ingredients in your favorite recipe!
Weekends are a different story, but weekdays go as follow:
7:00AM Breakfast - always
9:00AM Tea
12:00PM Lunch
3:00PM Snack - sometimes
6:00PM Dinner
Know that if you drink anything but water in between meals; to me that counts as a snack! Yes, I'm talking about sodas. I don’t drink those, not even diet. I have a friend who thought she was addicted to them; over the last 5 years she slowly reduced her intake by going from diet sodas to fruit juices, to flavored water. Now she only orders a glass of water with a slice of lemon at restaurants.
Breakfast is the most important meal of the day. If you don't have time in the morning, set up your breakfast table in the evening before going to bed. That's a trick my mother has used for the last 25 years! Place all the bowls, cups, silverware and glasses first. Then put the dry goods on the table: cereals, bread, etc. In the morning, you'll just need to open the fridge for juice, milk, butter and jam and you're done!
Another important concept is to never skip a meal! Even if you’re not hungry at the time you’re supposed to eat (but believe me you will be if you follow your routine!), or you think you do not have time: have just a soup and crackers, or a cereal bar, or a salad… or even a cookie… only if you have a glass of milk handy!
The National Weight Control Registry has found that:
To join the registry, call 1-800-606-6927.
Healthy food is expensive is a myth. Going from refined to whole foods is not as hard and expensive as it used to be. All grocery and specialty stores offer a variety of healthy foods that won’t break your budget as long as you pass the ready-to-serve aisle. It is the refined, processed, pre-prepared food, even healthy one that is expensive.
A balanced diet is a life commitment. As much as you take the time to take a vacation, get a haircut, mark everybody on your Christmas list, take the time to eat healthy food regularly. Variety and moderation applies to everything in life! Spice it up! I meant your food, of course.
| Ingredients | 2 cups of dessert chocolate with at least 53% cocoa |
| 3/4 cup of butter | |
| 1 1/8 cups of confectioner's sugar | |
| 2/3 cup of flour | |
| 5 eggs |
I have several in-services prospects that I am waiting reply on:
If you have any suggestions, please let me know. Thank you.
| Take a look at the new edition of PDR For Herbal Medicines—2004– from Physicians’ Desktop Reference! |
Please review this new patient's guide from the American Academy of Family Physicians about having trouble sleeping. Add it to the Sleep Pattern Teaching guide we already have.