You Make Your Own Holiday Plan

       So it is the last week of our competition and what are you going to do next?

       Many sources estimate that the average holiday weight gain between Thanksgiving and New Years is 7-10 pounds. Is that what you want for Christmas?

Regaining the weight you have lost through good habits and hard work on this competition is not inevitable: Recent studies show that some people are able to lose a substantial amount of weight and keep it off at least a decade. So what is their secret? 

Researchers have been tracking successful dieters in the National Weight Control Registry, a group of 10,000 people who have lost 30 pounds or more and maintained that loss for a year or more. Participants fill out lifestyle questionnaires every year.

For the latest analysis, researchers reviewed the questionnaires of 3,000 members who have been in the registry for 10 years. About three-quarters are women; most are college-educated. Among the findings presented recently at a meeting of the Obesity Society:

1. Participants weighed an average of 224 pounds before their weight loss. They dropped an average of 69 pounds.

2. They had maintained an average of a 52-pound loss at five years and an average of a 51-pound loss at 10 years.

Some gradual regain over time is typical, but almost all participants maintained a substantial weight loss even after 10 years.

SO WHAT IS THEIR SECRET TO SUCCESS?

MOST OF THOSE THAT WERE SUCCESSFUL AT LOSING WEIGHT AND

KEEPING IT OFF CONTINUED TO:

1. Track their daily food intake.

2. Count calorie or fat grams or use a point system (like weight watchers) to maintain proper portions.

3. Follow a low-calorie, low-fat diet. They take in about 1,800 calories a day and less than 30% of calories from fat (no gimmick here they continued to eat proper portions and amounts of food) 

4. Eat breakfast regularly.

5. Limit the amount they eat out. They dine out an average of three times a week and eat fast food less than once a week.

6. Eat similar foods regularly and don't splurge much on holidays and special occasions.

7. Walk about an hour a day or burn the same calories with other activities.

8. Watch fewer than 10 hours of TV a week.

9. Weigh themselves at least once a week.

Does that surprise you at all? One of my favorite sayings is “If you do what you did, you’ll get what you got!” That applies to the good habits we have worked on during this competition as well as the poor ones we may have had in the past. 

We could all easily come up with the following list as well.

HOW TO REGAIN ALL OF THE WEIGHT I’VE LOST ON THIS CHALLENGE BY CHRISTMAS TIME

1.  Stop keeping track of what you're eating. It takes too much time and it’s too much trouble to keep doing that myfitnesspal.com.

2.  Skip breakfast and other meals when busy with holiday preparation. Go hungry to parties and events. 

3.  Let yourself snack on dough and warm baked items when baking…. Don’t keep track of nibbles and bites.

4.  Eat lots of meals out: fast food on the run, company Christmas party at a restaurant, church party, lunch out with friends. Go to these events hungry and tired and fill up on whatever. It’s Christmas time don’t worry about it

5.  Fill up on foods at parties and events that you have no idea as far as calorie count etc. It’s yum- it’s party food. 

6.  Eat every holiday treat that is offered. Treats dropped off by the neighbors, leftovers hubby brings home from his office party, cookies from the ministering sisters, gift baskets that come in the mail. Eat them all, eat them on an empty stomach and eat them before your family comes home to share in the eating. 

7.  Don’t worry about drinking your water. Egg-nog, holiday punch, hot cider, soda- mmmmm.

8.  Don’t keep track of fruits and veggies. No worries there is always fruit cake.

9.  Cut out exercise. It is the holidays and your to do list is a mile long. You have no time to exercise.

10.  Wait to weigh yourself until the New Year. You don’t want to weigh yourself today as the party food you ate last night has probably caused bloating and won’t give you a truly accurate weight. So put it off until tomorrow, or maybe next Thursday or heck it’s stressful just wait until January 1. 

So the last challenge for this round of competition is DECIDE BEFORE HAND ON YOUR PLAN FOR YOUR HOLIDAY (Thanksgiving to New Year) HEALTHY LIVING. You very well may want to vary the habits we have been working on and perhaps choose a goal to maintain your weight rather than to try to lose during the holidays. Look at the reporting form as well as what we have done for each weekly bonus challenge and decide one by one what habits you will keep and which ones will you take a break from during the holidays. 

TO RECEIVE YOUR BONUS POINTS FOR OUR LAST WEEK YOU NEED TO FORMULATE A HOLIDAY HEALTHY HABIT PLAN  FOR YOURSELF AND EITHER E-MAIL IT TO THE GROUP OR POST IT IN THE COMMENT SECTION OF THE BLOG. 

There is no wrong answer here. Whatever you decide will be wonderful. You can even take the $5 a week you have been spending on our competition and continue to set aside that money to purchase a reward for yourself if you stick to the plan you make. Or you might want to continue your healthy habits for a charitable cause and donate the funds you earn through sticking to your plan to a wonderful charity.

One of the things we need to overcome is all or none thinking as far as weight loss. 

We can be moderate during the holidays. We can enjoy the best of the holiday treats but we need to learn to enjoy them with temperance rather than abandon!

Sandee

A Salad A Day

 

Not long ago I was excited to see my brother and my nephew again. It had been a year since we had seen each other and I was making a big salad to enjoy with dinner. It was then that my nephew Jeffrey said “Oh I haven’t had a salad since I last saw you Aunt Sandee.” Yikes an entire year without enjoying a salad. Amazing that this wonderful kid can exist mostly on frozen processed entrees from Costco. 

These days salads are widely available. We can enjoy them as a prelude to a nice restaurant meal or an easy choice at every fast food drive through. Salad kits including dressing and some fun toppings are available at most grocery stores. There really is no excuse not to grab a quick salad. 

But why should we? Natalie Rizzo, M.S., RD lists the following as benefits of enjoying a daily salad. 

What Happens When You Eat Salad Every Day

You might eat more fiber.

The main components of most salads—vegetables, fruits, beans, legumes, whole grains, nuts and seeds—are loaded with fiber. "Fiber has been shown to be beneficial for diabetes and heart disease and contribute to bodily functions like bowel regularity and satiety levels," says Patricia Kolesa, M.S. RDN. As a matter of fact, only about 5% of Americans meet their daily fiber needs of 25 grams for women and 38 grams for men. (Why not track this on Myfitnesspal this week?)

A 2020 review in Nutrients states that dietary fiber intake is associated with positive metabolic health, colonic health and gut motility as well as reductions in cardiovascular disease and decreased risk of colorectal cancer. In other words, meeting your daily fiber needs encourages big positive outcomes.

You will probably eat more fruits and vegetables.

According to the Centers for Disease Control and Prevention, only 1 in 10 Americans eat the recommended 5 cups of fruits and vegetables per day. Since the base of a salad is usually at least 1 to 2 cups of leafy greens, eating a salad every day can help you meet the daily recommendations. "Eating a salad helps you better stick to the common suggestion to eat the rainbow," says Brittany DeLaurentis, RD.

If you're worried that salads are boring, DeLaurentis says that doesn't have to be the case: "A common misconception is that salads contain vegetables and nothing else, and eating them will leave you feeling unsatisfied and hungry." She recommends adding a protein, like cheese, tofu, beans, chicken or a boiled egg, to increase the satiety factor.

You may get more vitamins and minerals in your diet.

Without eating enough fruits and vegetables, some people may not get enough essential vitamins and minerals, which can lead to a deficiency and unwanted side effects. "Green leafy vegetables commonly eaten in salads—like romaine lettuce, spinach, arugula and kale—are rich in vitamin A, vitamin C and vitamin E," says Catherine Karnatz, RD, creator of Nutrition Education RD. "These vitamins may support healthy eyesight, help immune function and protect against certain cancers." In addition, many vitamins double as antioxidants with anti-inflammatory effects in the body. Not to mention, many salads contain essential minerals, like potassium, iron, magnesium and more.

You may have a healthier gut.

"Plant diversity is key when it comes to a healthy gut," says Julie Balsamo, M.S. RDN, a gut health dietitian. "Salads are often also filled with polyphenols, which can promote the growth of good bacteria in the gut." A 2019 review in Nutrients states that when polyphenols from food reach the gut microbes, they modify the microflora and have prebiotic and antimicrobial properties. A healthy gut can impact your entire body from your gastrointestinal tract to your brain, heart and immune system.

Tips for Building a Balanced Salad

Some salads might leave you feeling fatigued or hungry because they are lower in calories with fruits and vegetables alone. Try adding protein and healthy fats to make it a balanced meal that will keep you full.

Our healthy salad formula is a good place to start for creating a well-balanced and hunger-crushing salad. You can make it your own by opting for the ingredients that you enjoy the most. If you're sick of simple mixed greens, try a new leafy vegetable, like escarole or arugula. Buy in-season produce to keep things fresh, and try fruit on your salad for a sweet and savory flavor. Keep the protein options simple, like canned beans or tuna, or use leftovers from the night before. Lastly, top it with a few garnishes, like nuts, croutons or dried cranberries. And don't forget a delicious dressing. 

My favorite dressing is beyond simple. 1 T. Of avocado or olive oil and 2 T. Of a gourmet balsamic vinegar (I love Pear cranberry or fig).

You guessed it your challenge this week is each day that you want to earn the 5 bonus points. 

1. Eat a fresh green salad preferably with a variety of greens throughout the week. 
2. Make sure the salad includes at least 5 fresh ingredients including greens, fruits, vegetables, seeds, nuts etc. 

3. Remember that salads can be eaten any time at any meal. Yes you can have a green salad for breakfast. Yes you can have a salad for a snack. I’ve even been known to eat a fast food salad (I skip the dressing) with my fingers while driving. 

Good luck making a new healthy habit! And of course you can count this salad in your fruit/vegetable total for the day,