Out in the Cold

As winter draws closer, it brings several serious challenges for those of us trying to lose weight and maintain a healthy life style.  In addition to all the other challenges that come with the holidays season, those of us living in areas with cold winters must deal with the challenge of staying active during the cold winter months.  It’s much easier to get motivated to go out for a jog or walk on a beautiful Spring day, not so much on a cold January morning.

Staying active during the winter season is especially important as we get older, because our joints and tendons naturally become tighter in colder temperatures.  This can lead to an increased risk of injury and increased pain for individuals with joint or muscle ailments.

Here are some tips with you that will help you stay active and feeling great even during the cold winter months:

1.  Stretch each morning.  This is a great way to wake yourself up in the morning and start your day with a little extra energy.  It can also be especially helpful on cold winter mornings to help wake up your system and loosen up cold stiff muscles.

 
2.  Join a gym or sign up to participate in some indoor activities.  Most areas have a local Recreational Center that offers a variety of indoor activities.  This might be an opportunity to not only stay active during the winter, but also meet new people while learning something new.

3.  Find an indoor form of exercise that you can do regardless of the weather.  One option is to purchase a high quality workout, yoga, palates, etc. DVD.  Normally these are pretty inexpensive and don’t take up much time out of the day.  A more expensive option is purchasing a piece of exercise equipment.  While these cost more, they can also provide the chance to multitask as well as some extra motivation to work out.  For many people it’s easier to fit exercise into their schedule when they have the convenience of a piece of equipment in their own home.

4.  Walk a much as possible when indoors.  Most of us try to avoid long walks in the cold as much as possible.  To make up for it, take every opportunity to walk when you are indoors.  If you normally take the elevator, take the stairs.  Try to do indoor activities that involve walking, for example, going to the mall, visiting a local museum, or simply walking up and down your steps at home a few extra times each day.  

We hope these tips help you to stay active and healthy this winter, and for those of us living in the Mid-Atlantic area, lets hope that we used up all the snow during our never ending blizzards last year!

Day 77: Halfway There!

Day 77

Weight Loss: 26 pounds

Goal:  50 pounds

I kept to my week of no cheats and daily affirmations and had a successful week.  I reached my halfway mark and blew past it!  I have been striving to get the the 25 pound loss that would indicate that I am half way to my goal, and am so excited to reach it!  I feel a great sense of encouragement and a renewed sense of purpose.  

But the major impact of the No Cheat week was to regain control and stop drift.  It just happened to occur over Halloween, of course.  I had been slipping up with more frequency and less guilt.  I would make my son some pasta and "just taste a bite" or a pinch of some cheese I was going to sprinkle on their pizza ended up in my mouth-- "just a bite."  Then there were the bigger cheats like wine dinners and cocktail parties, after all it was "just one night."

The "just this" and "just that" exceptions added up and impeded my successful weight loss.  There will be plenty of opportunities to take a night off once I reach my goal.  I relearned the ability to "just say no" this week.  On Halloween, I did not even have "just one."  Instead, I saved a Capitol Hill Fudge Graham Snack bar for the evening and it was delicious and on program.  By the time I finished, I was full and had my chocolate craving fulfilled.  Another rainy day I wanted to go to Starbucks and "just have a skinny vanilla latte; it's not too bad," but I reminded myself that I can do anything for seven days and I resisted.

When you break your goals down to small steps, it is easier to deal with then focusing on several months.  The daily affirmations have been helpful, too.  I intend to continue that practice and to change my mental image of myself.  "I am a beautiful, healthy, thin woman, and I look awesome in a bikini!"

The next two weeks before Thanksgiving and my 28th wedding anniversary, I am going to stay focused and work hard to stay on Program and lose as much weight as possible.  The Holiday season is always a challenge and many people decide to take two months off, since they are going to cheat, anyway.  I know I can do a whole lot more damage in two months then I can by just giving myself the three or four days of holidays off.  I intend to develop a plan not to just survive the holiday, but to thrive.  I am going to bring in the New Year 40 pounds lighter than I started the year!  And I am going to do it by sticking to the Capitol Hill Cookie Diet and by just saying "NO!"

Day 70: Plateaus

Day 70

Weight Loss: 23.5 pounds

Goal:  50 pounds

You always hear people talk about weight loss plateaus occurring after you have been on a diet for a while like it is a mysterious force fighting your body and your desire to get to your goal.  It is a great excuse to stop trying because clearly the diet "isn't working anymore".  Unfortunately for me, I have committed to keeping a daily journal of my activities and cannot get off so easily.

My weight loss has slowed and become less consistent since I started but so has my adherence to the Program.   I believe the dreaded Plateau is actually in my mind.  I am much happier with my weight and body since I have lost over 10% of my body weight.  I move around with less pain and have more energy.  I fit into clothes that used to be too tight.  In other words, some of my motivation for starting the journey has waned as I have made significant progress.  

Although I have developed new healthy eating habits, the novelty has worn off and I find myself drifting back to old habits.  It is so tempting to say that I can have that pizza now because I am doing so good, but I need to fight the impulse to stop my forward progress and revert to old behaviors.  There will be a time and place to bring back treats in moderation, but that is after I get to my goal weight.  And even then, I know that I must still use moderation and weekly weight tracking or I'll end up back where I started.  

There is some truth to your body wanting to revert to it's old weight, but I believe there is a mental component, as well.  I have been overweight for so long that I think of myself as a fat person and, when I lose weight, it doesn't change my mental self-image.  There is a conflict with what I believe myself to be and what I am becoming.  I think that I sometimes sabotage my own progress to bring my body condition back into line with my body self-image.

I am going to use a daily affirmation every morning and every night stating that "I am a healthy, thin person and I love my body."  I am going to do it twice a day for the next seven days and visualize myself in a bathing suit on my planned February vacation.

There is a famous weight loss program that allows you to take the weekends off, and I think that can be very harmful for several reasons. To begin with, we need to establish healthy new eating habits and that takes 21 days of strict adherence.  If you are having 5 days on and 2 days off each week, you will never develop new improved habits.  Plus, it will slow your weight loss down so much that you will lose your motivation.

I started off this week with a great weight loss and then attended a wine dinner and gained 3/4 pound back.  It took me a couple of days to lose that and get back to my low for the week.  I then went out to another dinner and gained a 1/2 pound, leaving me at a total loss for the week of two pounds.  If I had stuck to the Program for the entire week, I would have lost three to four pounds.

Therefore, my second goal for this week is to make a seven day pledge to strict adherence to the Capitol Hill Cookie Diet Program.  No going off program, even the smallest bit, for seven days.  I can do anything for one week.  Hopefully, the combination of daily affirmations and a one week behavior pledge will end my plateau once and for all and allow me to keep moving to my goal.

Staying on Track

Often the hardest part of losing weight isn't getting started, but staying on track. I'm sure that many of you can relate to the following scenario: things are going great with your diet, you’re losing weight, feeling healthier, and gaining confidence with your new eating habits. Then that unexpected meal comes along that throws you off track, discourages you, and sets you back. 

Whether it’s a business function, a date, a family gathering, or a holiday, any number of events can feel like thy are forcing you into straying from your diet. Sometimes that one really of program meal can be enough to undo all of the hard work that you have put into changing your eating habits. 

Here are a few tips that you can use to keep your diet on track when you need to participate in social and business events where food is a key component.

Plan Ahead

Sometimes you will get to pick the restaurant, which makes this part easier. However, either way, you need to do your research and plan ahead. Almost all restaurants now have their menus available online. Look at the menu before the event and decide what you want to order and how you would like it prepared. Doing this ahead of time allows you to look at the menu carefully and pick a healthy option that you may have otherwise overlooked. Planning your selection ahead of time will also let you make your choice when you are probably less hungry as opposed to when you are sitting in the restaurant itself.

For more tips on eating out, check our other blog posts on the subject.

Eat Throughout the Day

For some reason, many of us hold off on eating if we know we are going out to dinner after work. Some people feel that since they are eating a high calorie meal at night, that they should limit their intake during the day. This can actually hurt you more than it helps. If you are going out to dinner later in the day, you should continue to eat your cookies (or, for maintenance, your small, healthy meals) throughout the day. Practicing this strategy will allow you to go out to eat not feeling overly hungry and will help you to avoid overeating.

Look at the Big Picture

When going to a meal where you know you may stray from your diet a little, it’s important to look at the big picture. Many people feel that once they have "cheated" they have “broken” their diet and they become discouraged, deciding to quit altogether. It’s important to remember that we are not just trying to diet and lose some quick weight. When attempting to change lifetime eating habits, having one “bad” meal in a sea of healthy ones will not hurt your efforts irreparably. Don’t let that one meal get you sidetracked away from your overall goal of a healthier life style--make the best choices that you can in the moment, and get right back on track as soon as you can!

Remember:

"We can do anything we want to do if we stick to it long enough." -Helen Keller

Day 63: Losing 10% of my body weight

Day 63

Weight Loss: 21.5 pounds

Goal:  50 pounds

I reached a major milestone on my weight loss journey this week.  I lost over 10% of the amount I weighed when I started the Capitol Hill Cookie Diet program.  I can definitely feel it and see the difference.  I even fit into to a pair of size 12 pair of jeans.  OK, I know they probably run big but it felt soooo good!

I have a lot more energy than I used to have and I am able to be much more active.  When I began the program, I was in so much pain that I could hardly walk.  I had a cortisone shot in both of my feet and was still unable to walk even a block.  I went on a trip with my daughter and we could not go anywhere.  Now I can walk longer distances and I have increased my stamina.

There any many health benefits for obese people who lose 10% of their body weight.  Typically, you see reductions in blood pressure, cholesterol and triglyceride levels, none of which are, fortunately, major issues for me.  Losing 10% of your body weight also greatly reduces the risk of heart disease and diabetes.  It helps reduce the stress on your joints and helps you sleep better.  It improves your breathing and your energy levels.  It just feels good!

It has been a challenge to get back to basics after my vacation.  The longer you can stick strictly to Program the faster the weight comes off and the easier it is.  Once you start allowing a little cheat here and there, it is much harder to follow the Program.  The cheats also increase your appetite.  I have tried to bring in some variety to my daily routine without going off the Capitol Hill Cookie Diet program.

Instead of having my four cookies a day and a healthy dinner, I now have a Capitol Hill Strawberry Smoothie for breakfast followed by an oatmeal raisin cookie a couple hours later.  Than I eat a bag of Cheddar Cheese Cruncho's in the afternoon followed a couple hours later by a Fudge Graham snack bar.  After I eat a healthy and delicious dinner, I splurge with a Capitol Hill Chocolate pudding.  All of these items are packed with protein and the same hunger suppressing ingredients as the cookies.  I have a variety of delicious snacks and don't even feel like I am on a "diet".  Best of all, the weight keeps coming off.

You don't have to suffer to lose weight but you do have to make a conscious commitment to change the behavior that led to the weight gain in the first place.  Get on a plan that works and just do it!

Trans Fat 101

(Harvard School of Public Health)

Trans fat is one of the worst types of fat that you can consume. It has been linked to heart disease, diabetes, and stroke, and some evidence shows a link between trans fat and cancer, obesity, liver dysfunction, and infertility.

Unlike most fat, trans fat is mostly man made. It's rise in popularity is due to two reasons. One, when using trans fat, foods don't spoil as easily. Two, these man-made fats are much cheaper than the animal alternative.

Trans fat has been in food for years, but before 2006 it was harder to identify. Before the FDA required trans fat to be listed on the nutrition label, consumers had to search ingredients for partially hydrogenated vegetable oil or vegetable shortening. Trans fat is in all sorts of foods, but most often in fried foods like French fries and doughnuts, baked goods including pastries, pie crusts, biscuits, pizza dough, cookies, and crackers, and stick margarines and shortenings.

Now that trans fat is listed on nutrition labels, a lot of companies are phasing it out of prepared foods, but it's still very important to read labels and avoid foods that still have trans fat. Keep in mind, though, that according to FDA guidelines, anything that has under .5 gram of trans fat can label themselves as having 0 grams. Foods that advertise themselves as having "0 grams of Trans Fat" have trans fat in them--look instead for products labelled "No Trans Fat." Also make sure to read the label for partially hydrogenated vegetable oil or vegetable shortening.

The real problem is food that is sold without labels-- namely food in bakeries, restaurants, and cafeterias. Some regions, including New York City, Boston, and California, are passing laws that prohibit trans fats in these foods, but in most of the country you still need to be aware of what's in your food. Hopefully one day the US can follow countries like Denmark that have banned trans fat completely.

Want to know more about Trans Fat? Check out these resources:

AHA's History of Trans Fat

Spotlight on Trans Fat

Report on Trans Fat

Day 56: Vacationing off Track

Day 56

Weight Loss: 19 pounds

Goal:  50 pounds

The second week of my trip, I made the choice not to stick as closely as I have been to the program.  I knew there would be a trade off in my weight loss and, as I expected, I did not lose much.  I had a great vacation, though, and did not gain any weight!

I found that it was very easy to stick to the Capitol Hill Cookie Diet during the day.  I ate my cookies, shakes and bars and was not hungry.  I also began a consistent routine of swimming laps everyday and doing water exercises.  I actually began to enjoy exercise.

Most evenings, I followed close to program but there were several nights out with friends where I let myself do anything I wanted.  That included bread, alcohol and all sorts of calorie laden foods.  I found that I could not eat as much as I used to and that I really did not crave sweets.  After indulging in a bigger meal, my stomach was uncomfortably full and I had no desire for dessert.

The unusual thing was that the morning after a big pig-out, I was hungrier than if I had been on program.  That's because of the impact on my blood sugar levels from the food I consumed.  The Capitol Hill Cookies control your glycemic index and keeps you from feeling hunger.  I learned that what they told me was true: if you eat more, you will get hungrier!

Since I had several of those nights, I had several tough mornings until everything stabilized.  I still made myself follow the program during the day and I believe that is why I did not gain weight this past week.

Now the challenge is to get back to business.  Once you lose your momentum and start "being flexible," you either get back to what you were doing to be successful, or you increase your flexibility which leads to decreased weight loss and decreased motivation.  I choose getting back to business and achieving a 50 pound weight loss!

The Fountain of Youth: Water 101

Many historic figures have searched for the elusive Fountain of Youth. If only Ponce de Leon and others had known that the true Fountain of Youth was all around them! Today we can find it in our kitchen faucets. That's right: simple, everyday drinking water. 

The health benefits of water are huge and yet some studies show that as many as two thirds of all American don’t drink enough water. About 2/3 of our body is made up of water making water one of the most important nutrients we must get each day. However, with so many other (more interesting) beverage choices out there, many of us simply don’t drink enough water each day.

When we think of being dehydrated we think of crawling through the desert or feeling light headed, but many of us go through the day dehydrated and don’t realize it. Water supports our body’s most basic functions and when you’re dehydrated, your body can’t function properly. Some of the effects of mild dehydration are lack of energy, hunger, inability to focus, and headaches. If you become more dehydrated or are dehydrated on a regular basis, you put yourself as risk for more serious health problems.

Okay, so we know that water is really good for us, but what can we do to drink more water? There are many theories regarding how much water a person should drink each day and it’s important that you find the right amount that your body needs to function properly. Here are some tips for drinking more water each day.

• Buy a re-usable water bottle – This is one of the best methods to increase the amount of water you drink each day (and save a little money too!). You can usually find a good bottle for under $15. It will quickly pay for itself in the money you save not buying bottles of water or other drinks on the go. You will also yourself drinking more water just because it’s readily available. Also, this is the “green” way to go. You can find bottles in a variety of styles--pick one that suites you, and keep it on hand always!

• Limit your drink selection at home – This one is simple! If you don’t have a fridge filled with soda, juice, and beer, you will be more likely to drink water. Again, this not only helps you drink more water, but will save you money was well.

• Keep track of how much water you are drinking – For years I thought I drank enough water because I had no idea how much I was actually drinking. Many of the good re-usable bottles have the ounces that they hold market on the bottle itself. This is a great way to see exactly how much water you are drinking. (Need to know how much water you should be drinking? Try this great tool!)

Water is so important to your body's health, and to maintaining a healthy weight! Because people don't drink enough water, most of our water intake comes from the food we eat. Unfortunately because of this, we think that we are hungry when in fact our bodies need water. Next time, before you eat a huge meal, try drinking a glass of water and waiting 20 minutes. If you're still hungry, eat, but you'll be surprised how often "hunger" is quenched by a glass of water!

Day 49: Out of My Comfort Zone

Day 49
Weight Loss: 18.5 lbs.
Goal: 50 pounds

I have been following the Capitol Hill Cookie Diet and have been pretty successful in establishing good eating habits in my daily routine. Now comes the time for my first trip and the new challenges that come with travelling out of my comfort zone.

The good thing about this trip is that is not a typical vacation where I am eating out in restaurants and socializing every night. The difficult part is that it will be a long trip for over two weeks. I am going to stay with my parents and help them out while my sister takes a well deserved vacation to Europe.

The first challenge to overcome was the plane trip. I was going to be traveling over the time I usually had my dinner meal and know that airport fare is not a healthy option. Just like surviving holidays, proper planning is critical.

I made a big salad with 6 ounces of sliced turkey breast from last night's dinner and brought a couple of travel packets of Walden Farms fat free dressing that I got from CH. Then I made sure to bring an on-program snack. Instead of a cookie, I chose a bag of Cheddar Cheese Double Bites.

When I arrived at 8:30PM, everyone wanted to feed me. They offered me Bread Pudding, Pumpkin Pie, Eclairs, Enchiladas and Orange Cake. Good intentions aside, I can see how my upbringing has contributed to my lifetime obsession with food. Due to my advance planning, I was not hungry and I was fine with thanking them but not indulging. I also let them know that I have made the choice to be a more healthy eater and they were supportive. That wasn't the end to the food offerings, but I know that it was done from love and habit, not to sabotage my progress.

The major challenge ahead will be how to stick to my healthy dinners without having my wonderful husband and personal chef to cook for me. I am not concerned with the daytime meals because the Capitol Hill cookies and shakes are very portable. I downloaded some easy recipes from the Capitol Hill Cookie Diet website and packed a few of the delicious fat free marinades to help me prepare quick healthy meals. I plan on continuing the same routines that have led to my current weight loss so I can return from this journey lighter than I arrived.

Day 42: Feeling the Changes in my Body

Day #42
Pounds Lost: 17lbs
Goal: -50 lbs.

This week, I have really been able to feel my body change.  It is more than being able to fit into clothes that used to be too tight, although that is a really good feeling.  It is about having more energy, feeling more flexible and less pain in the joints and feet.  But the real weird thing is the desire to exercise!

Now we are talking about a real couch potato here.  Gloria and wanting to exercise are not two things that usually go together!  But it started with a desire to be a little more active and I added daily walks into my life.  Then one day, I picked up the exercise bands to do a little stretching.   Now that is a daily habit too.

A few days ago, I went down into the basement to pick up some old dusty weights.  I started adding some afternoon exercises using the arm weights and ankle weights.  Each day I seem to add a few more repetitions.   The more I do, the better I feel.

When I first made the decision to lose weight, I wanted to start going to the gym three times a week, too, but I made myself slow down and focus on one major change at a time.  I did not want to set myself up for failure in one area that would rollover to another area.  Also, I know that dropping your calorie intake and starting a new exercise program at the same time can actually slow your weight loss down because the body jumps into conservation mode and actually slows your metabolism.

But after over a month on the Capitol Hill Cookie Diet and the significant changes in my weight, I am ready to add exercise back into my life.   I leave tomorrow for an out of town trip that I am sure will bring it's own challenges, but upon my return I look forward to adding some gym time into my weekly routine.

Adding the exercise component not only helps keep the weight coming off, it is an important part of a healthy lifestyle.  And I want to shape and tone as I lose weight for a better final result.    It is not easy to change lifetime habits but I am just working on it one day at a time. 

Salt, Sodium, and Your Health: Sodium 101

The main sources of sodium in
the average U.S. diet. (Mayo Clinic)

Salt is a favorite seasoning of most people, but too much can lead to high blood pressure and to weight gain.

Some sodium is important to your health-- in small doses it helps maintain the right balance of fluids in the body, helps transmit nerve impulses, and influences the contraction and relaxation of muscles. For an average, healthy adult, the daily intake of sodium should be about 2,300 mg, or about one teaspoon of table salt.

Most Americans consume way more than that, which can lead to health problems. Here are some tips to keep your sodium intake low, both while you're losing weight and after, to maintain a healthy lifestyle.

Avoid:

• Canned vegetables- use fresh vegetable whenever possible. If you can't use fresh, use frozen. Canned vegetables are packed in a lot of sodium, so if you must use them, rinse them very well before cooking/eating. Some companies are coming out with no salt added canned vegetables; keep your eyes open!
• Cheese- Be careful with cheese. Cheeses like Mozzarella or Swiss usually are lower in sodium than others, but always check the labels!
• Canned Soup- Canned soups are very high in sodium, so avoid them. You can easily make your own soup using salt substitutes and salt-free seasonings and herbs. If you must buy canned soup, look for low sodium versions, just make sure you read the labels and don't overindulge.
• Breadcrumbs- use dry oats instead.
• Salted Meat- Avoid bacon, ham, lunch meats unless they are low-sodium.
• Condiments- salsa, soy sauce, ketchup-- keep an eye out for low sodium versions.
• Snack foods- chips, crackers, nuts, fries, pretzels, pickles, olives--snack sparingly, if at all.
• Salt- replace the table salt and salt in recipes with a salt substitute such as Nu-Salt. When seasoning, try Mrs. Dash or other salt free seasoning mixes and herbs.

Check out the MayoClinic for more information about the effect of sodium on health. See below for their helpful guide to reading labels to gage sodium levels.

Many food packages include sodium-related terms. Here's what they mean:

• Sodium-free or salt-free. Each serving in this product contains less than 5 mg of sodium.
• Very low sodium. Each serving contains 35 mg of sodium or less.
• Low sodium. Each serving contains 140 mg of sodium or less.
• Reduced or less sodium. The product contains at least 25 percent less sodium than the regular version.  *If the regular product starts out high in sodium, reducing it by 25 percent may make little difference. 
• Lite or light in sodium. The sodium content has been reduced by at least 50 percent from the regular version.  *If the regular product starts out high in sodium, reducing it by 50 percent may make little difference. 
• Unsalted or no salt added. No salt is added during processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium.

Remember, check the Nutrition Facts label closely for the serving size — and consider how many servings you actually eat.

Special Request: Eating Out Without Breaking Your Diet

We all eat out from time to time. It's a celebration or get together or business or just a treat for yourself and your family. The problem arises when you're trying not to completely blow your diet. So the big question is, how do you eat out and still stay true to the healthy eating plan you've committed yourself to?

Easy: Don’t be shy about making special requests. 

One of the best things about easting out is that you are paying someone else to give you what you want. So, repeat after me: it isn't rude or embarrassing or annoying to ask for what you want.

Most restaurants shouldn't have a problem altering your meal, but if you aren't sure you can call ahead and ask.

With some simple alterations, it won't be hard to eat out and eat well! Drop the butter, fat, and extra salt. Ask for salad dressing or any sauces to be served on the side so you can use it very sparingly. Ask for fries or other unhealthy side dishes to be substituted for steamed veggies (no butter!) or a side salad--even if they aren't offered on the menu.

And, most importantly, if your food isn't prepared as you requested, send it back. Don't sabotage yourself because of someone else's mistake.

It's not rude, it's smart! (And if it makes you feel better and the server gets it right, leave a nice tip.) 

Day 35: Dining Out

Day #35
Pounds Lost: 14.5
Goal: -50 lbs.

I made a conscious decision to go one month without dining out in a restaurant because I know that it is difficult to stay completely on program.  First, there are the temptations like bread baskets and unhealthy sides.   Also, most of the restaurant meals use fats and sodium in the preparation so even when you ask for no added fats, you have less control over what you are eating.  I decided to get one month under my belt and the added motivation of a big weight loss before taking that on.

The problem was that my husband and my major recreational activities involve food and wine.  Whether it is trying new restaurants, wine tasting or socializing with friends, it all revolves around food!  I had to come up with some new ideas for recreation that were not focused on food.  The fun thing is that I discovered some things that I have not done in years that were really enjoyable!

On our first date night, we went bowling in a new yuppie bowling alley called King Pinz in Leesburg.  I made sure to eat first so that I was not tempted by the food options there.  After not bowling for 20+ years, my scores were pretty embarrassing, but it was a lot of fun!  We spent other evenings at outdoor concerts, the movies and cookouts with friends at our home where we could control the menu.  We also found some local parks where we could take the dogs for walks through the woods and down to the river.  My recreational activities gradually became more activities and people and less food related.

The first night that I decided to eat out, I planned carefully.  Step one was picking the proper place.  I chose the Wegmans grocery store in Leesburg because they have an incredible seafood restaurant in the store.  The food is amazing and reasonably priced and, best of all, you can watch it being prepared right in front of you!  Also, they don't serve bread or potatoes with the meal.  I ordered the Grilled Halibut with steamed vegetables.  They list the calorie count right on the menu, so I knew exactly what I was getting.  The fish was prepared perfectly and was so good that we bought some Halibut at the store to cook at home the next evening.  

The next venture out was a bit more challenging.  I went to Mike's American Grill in Springfield.  I was in a celebratory mood after settling two very challenging real estate transactions and from having reached a one month weight loss of 13 1/2 pounds!  I made some good choices, like water instead of wine, no bread basket, substituting the french fries and coleslaw for asparagus, and skipping dessert.  I selected the crab cakes for the entree which have a minimum amount of breading, but some fat.  My biggest indulgence was to order a Ceasar Salad. I asked for no croutons, but ate the regular salad dressing.  I knew that I was splurging but I enjoyed every bite.  I paid the price by not losing as much weight this week, but I got right back on program and I am still headed towards my goal.

Long term weight loss and maintenance hinge on being able to bring regular activities into your life in moderation and to develop the habits that allow you to enjoy them without causing you to damage your health and happiness. I am so glad to have rediscovered activities that I can do with my friends and family that don't revolve around food-- we are having fun spending time together and I'm still losing weight!

Day 28: Surviving the Holidays

Day #28

Pounds Lost: 12.5
Goal: -50 lbs.

Holidays and special occasions are part of life and learning how to handle them is a critical element to maintaining a healthy weight.  But did I have to pick the holiday season to start?  Apparently, the answer is yes.  The good news is that if I can lose weight over the holidays, I am on my way to achieving a lifetime healthy weight.

One of the hardest days on program so far was Rosh Hashana, the Jewish New Year.   We had a family celebration planned and I was terrified how this would impact my progress.  The first thing that I did was take control of the main course.  Even though I HATE to cook, I volunteered to cook a roasted whole chicken.   This assured that I would have some healthy on-program food.   Then I made a commitment to myself about what I would and would not do; I pledged to not drink alcohol or eat dessert, and, other than that, I could have what I wanted in moderation.

The house began to fill up with delicious aromas as my daughter cooked a traditional (but calorie laden) Kugel.  Layers of noodles, cream cheese, brown sugar and more!   She also baked fresh Challah Bread for the first time and it looked and smelled amazing!  During the day I followed the Program and did not skip cookies to "make up" for the dinner meal.

At dinner, I filled my plate with chicken breast, fresh vegetables, a sliver of kugel and one slice of bread with butter.   I got to enjoy everything and was truly stuffed by the end of the meal.  Now that I have learned to be satisfied with less, my stomach actually hurt from all that food.   I did not miss skipping dessert at all!

The final step to my plan was to send away as many leftovers as possible!.  I only kept  the minimum amount that my immediate family wanted to eliminate the temptation to drag out the holiday munching for days.

The next morning was weigh in day and I was terrified!  But I weighed in with an additional 3 pound loss bringing the total loss to 12.5 months in less than a month.  I am very happy with that and feel confident that I can make it through all the holidays between now and New Years.

Recipe: Chinese Chicken Salad Wraps

Chinese Chicken Salad Wraps

Ingredients:

3 Boneless Skinless Chicken Breasts

1 can Water Chestnuts (in the international foods aisle)

2 packets of Chinese Chicken Marinade

2 teaspoons Fat Free Mayo (or Walden Farms Mayo)

2 teaspoons mustard (I used Honey Dijon)

1 head of Lettuce (Romaine or Iceberg)

Cooking Spray

Directions:

1. Cut chicken breasts into small cubes.

2. Saute chicken in skillet on medium-high with Cooking Spray until no longer pink. Set aside.

3. Drain and chop Water Chestnuts.

4. Mix marinade, mayo, and mustard in a small bowl.

5. Stir Water Chestnuts and sauce into chicken, mixing until chicken is thoroughly covered.

6. Refrigerate chicken until cold.

7. Take lettuce leaves and fill with chicken, wrapping lettuce around chicken mixture to prevent spilling.

Enjoy! Makes 3-4 servings.

Experiment by adding chopped green onions, fresh or pickled ginger, or chopped celery!

Day 21: Don't Let 1 Mistake Derail You

Day #21
Pounds Lost: 9.5
Goal: -50 lbs.

OK,  so I did not make it the full 21 days without a mistake, but I am still proud of myself.   In the past I would have let my self disappointment lead to more self sabotage.   Instead, I tried to analyze what happened and get right back on track.  The day before had been wonderful.  Even though it was not a real holiday, we had a family get together for the first time in a long time.  There were lots of my favorite foods including guacamole, chips, chicken wings, key lime pie and more.  But I stayed strong by planning ahead.  I made sure that there was a healthy and enticing alternative by requested grilled swordfish and veggie skewers be served.  They were delicious and I felt OK saying "no" to the off program food and alcohol.

The next day started with some challenges at work and a long tiring day.  I did not plan ahead and at dinner time all I had was some leftover chicken that I had eaten several times already.   I heated up the chicken and took a few bites but just could not eat it.  I went back to the refrigerator and took out the chicken wings that I had denied myself the day before, looked at them and then dug in.  

What was going on?   I was tired and emotional and, yes, feeling deprived that I couldn't have everything that the rest of the family ate the day before.  The day before I had not felt deprived at all, so what was the difference?  The difference was that this time I had not planned ahead.

The cookie diet is really easy to do and the only meal I have to worry about is dinner.  I hate to cook, but fortunately my wonderful husband does most of the cooking.  However, the responsibility to plan ahead is mine.  It is important to make sure you have healthy choices available to keep you on track.  

I felt pretty bad about myself and in the past that would have led me to eating more unhealthy food, because why not?  I already blew it.  That inevitably leads to getting up the next day and saying well, I might as well have some pancakes today because really, what does it matter?  This time I handled things differently.

After a few chicken wings, I put the container away and thought about why I made the choice that I made.  I recognized the role emotion plays in our choices and how important it is to plan ahead.  I made peace with my decision and woke up the next day with new resolve and my eye on the goal.  I did not try to punish myself or starve myself to make up for it.  I just got back to the Program and moved forward.  

Day 21 and down 9.5 pounds.  Making a mistake does not make you a bad person, and it's not what you do once in a while, but what you do consistently that will lead to your success.

Run for Your Life

While this title sounds a little dramatic, it is meant to highlight one of the biggest challenges we face today.  For many people, finding the time and motivation to incorporate some real physical activities into their day has become nearly impossible.  Recently, two studies were released that directly correlate physical inactivity with obesity.  While Trust for America's Health released a study showing Louisiana and Mississippi to have the highest obesity rates in the country, Bloomberg Businessweek released a study ranking Louisiana and Mississippi to have the highest rates of physical inactivity in the country.  We're not trying to pick on these two great states, but the correlation between the results of these studies can’t be ignored.

So what can we do to make sure we are getting enough physical activity in our lives?  Our day to day lives are hectic enough already, but here are some simple tips that will help you to fit some physical activity into your week.

Start Small – For many people, incorporating some physical activity into the lives seems daunting.  For people who simply don’t have the time to exercise, there are many ways to incorporate small amounts of physical activities into your day.  First, start your day with five minutes of stretching.  This will increase your circulation, flexibility, and even give you a little boost of energy to start your day.  Stretching routines vary from person to person, so I recommend talking to your doctor to see what they recommend for you.  Next, ban elevators and escalators from your life.  Take the stairs and walk as much as you can.  Finally, try to set aside 15 minutes of exercise time when you get home from work.  This could mean taking a short walk with your spouse or children to catch up on each other’s day, taking your pet out for a walk, or going for a short run.

Commit Yourself – Join a team or a gym.  We are more likely to stick with something if we are committed to it in some way and joining a team creates a social commitment that will act as motivation on those days when you just don’t feel like doing anything.  This is also a great way to meet new people and have fun while getting some exercise in.  Joining a gym with flexible hours will help you fit exercise into your schedule.  Also, knowing that you have paid for it will act as an additional motivator for you to work out and get the most for your money. 

Set Realistic Goals – Not everyone can spend 2 hours each morning running on the beach, but that doesn’t mean that you should give up on committing to some sort of exercise goal.  Decide what your schedule will allow and what your health goals are.  For many people, incorporating just small amounts of physical activity into their day along with a healthy diet will keep them feeling great.  Having realistic goals will make the overall process seem less daunting and easier to stick with.  Who knows, you may even find yourself enjoying it!

Consult with your Doctor – Finally, it is a good idea to talk with your doctor before making any changes to your routine.  Your doctor will be able to offer advice regarding any health concerns or conditions that you should take into consideration before increasing your level of physical activity.

I hope you guys find this helpful.  Feel free to share any ideas or suggestions you might have on this subject with us.

Day 14: Realistic Expectations

Day #14
Pounds Lost: 7.5
Goal: -50 lbs.

I think the major struggle for me this week was keeping realistic expectations.  After my huge weight loss the first week, I wanted to weigh everyday.  Bad idea.  Your body has fluctuations in water weight and as exhilarating as it can be to see a 1+ pound weight loss one day, it is inevitably followed by a bounce back the next day.  That is why weight loss experts recommend you weigh only once a week around the same time, on the same scale and with the same amount of clothes on.  

The weight loss of over 2 pounds falls within the healthy 2- 3 pounds a week range but I could not help but want 5 pounds even though I know that is not realistic.  I did not gain it in a week, I won't lose it in week.  But I will lose it.

My goal this week is to focus on the consistency and the numbers will follow.  I cannot control the scale but I have total control over what I put into my body.  Losing weight is a simple matter of burning more calories than you consume.  Since I am not the world's most active person, it is important for me to control my caloric intake.  By eating the Capitol Hill Cookies, I control my hunger and can stick to the program without feeling that I am depriving myself.  If I continue to follow the program, I will reach my goal.  I looked back at my first entry and saw that I hoped to lose 8 pounds in the first 21 days.  I am almost there after 14 days!

So I will continue towards my first mini goal of 21 days sticking to the program.  Next week I will make another mini goal to keep me focused on the end game... a healthy weight for life.    In the meantime, I will continue focus on the consistency of my actions and let the weight loss follow.

Just Do It! Day 7

Day #7
Pounds Lost: 5.2
Goal: -50 lbs.

I am extremely proud to have made it through seven days sticking to my weight loss Program! The cookie diet itself is easy: eat four Capitol cookies and a healthy dinner and drink lots of water. The hard part is in my head.


Fortunately, I have not been hungry at all except for one day, and I think that is because I was taking a zinc pill with sugar in it to ward off a cold. Even a little sugar stimulates the appetite!

My goal this week is to visualize how good it will feel to fit into some of my old clothes and have them get looser instead of tighter. Yeah, I know that is a bit shallow, but it is the truth! I can already fit into one pair of pants that used to be too tight and my other clothes are fitting better. And that's just five pounds. I can't wait for 10 or 20 pounds!

I had some tempting moments when my family was celebrating with margaritas and my favorite melted brie cheese. I told myself, I don't eat that. A definitive statement, and then I made it the truth. There will always be temptations and there are ways to bring food you like back into your life in moderation but I know for me, I need to wait. If I can prove to myself that I can stick to the program for 21 days without cheating, not only will I make healthy eating a habit but I won't derail myself early on before I have enough success to keep me going.

I believe in myself. I can and will just do it!

Maintenance 101

A lot of people lose a lot of weight each year. The problem comes after--what happens when you stop that program? Unfortunately, most diets do not have a follow through plan to help you keep that weight off. Capitol Hill Cookie Diet is different--we're there for you for the rest of your life, helping you stay healthy!

First of all, as some patients have asked, you can eat cookies forever, if you're so inclined! After reaching your goal weight you would need to introduce more calories, of course, to stop the weight loss, but they are very healthy and great for snacks! If you are so happy with them and afraid that a completely non-cookie diet will leave you hungry and gaining fast, you can do this--we're happy to talk to you about how.

Secondly, for the majority of the population who, at the end of their weight loss, are ready and excited for wider selection of foods but still want to maintain their newly acquired goal weight, we have the maintenance program. We will discuss this more in depth with you when it's time, but the basics are these:

• Through the program, you have learned to eat many small meals throughout the day. Continue doing this, just substitute other food for cookies.
• In selecting your dinners, you have learned how to make healthy food choices--keep up with this! You can now eat things that were "off-program," just make good choices and eat small portions.
• Watch your weight! Set an "alarm weight" about 5 lbs above your goal weight. If you reach this point, call us up or visit and do the cookies for a week or so until you're back down to your goal. This way, your weight never gets out of control!

After doing this, you will be able to reset your body's set weight and your body will help you stay at that weight.

When you're ready for maintenance, a Weight Counselor will be happy to work with your personally to devise a plan!

Nothing Tastes As Good As Thin Feels- Week One

Day #1
Pounds Lost: 0
Goal: -50 lbs.

I've known that I needed to lose weight for a while now but have been putting it off, but no more! Today is the first day of the rest of my life. I've made a commitment to myself go on the program today and to blog weekly! This is a scary since I have never blogged before, but I am committed to improving my life.

I am starting with a Big Goal of losing 50 pounds. Then I am breaking it down into more manageable pieces. For 21 days (that's how long it takes to form a habit), I am going to stick to the Capitol Hill Cookie Diet without one cheat and yes, that does include my beloved wine. :(

My plan to achieve that is start a personal journal and enter daily entries--it's easy to lie to the world and to myself, but it is harder to lie to myself in writing. I will weigh myself weekly and record it in writing, and I will share my progress weekly on this blog for everyone to see.

Each day I will set another, smaller goal for myself--today's is starting this! My motto of the day is "Nothing tastes as good as thin feels!"

I would like to lose 8 pounds during the initial 21 days, but my focus will be on sticking to the program, not the scale. My initial weigh-in today is disheartening and I am not brave enough to share that right now, but I will share my progress.

Wish me not luck, but commitment, because that is what will take! Well, commitment and a plan, and my plan is use the Capitol Hill Cookie Diet program to reach my goal!

10 Weight Loss Myth-Apprehensions

Ever told yourself one of these? Know the myths so you can fight them, and accept the truth. Knowledge is power, and this knowledge will get you off to a healthier start on your weight loss journey!

Myth: I'll get to my goal weight just in time for [occasion] so that everyone thinks I look fab! 

Fact: Weight loss isn't just for a special occasion, though you can use one to motivate yourself. The truth is you have to be ready for a lifestyle change--a permanent one--no matter what occasion are on the horizon!

Myth: I don't need to change my diet, I'll just exercise to lose weight.

Fact: The only way to lose weight is to burn more calories than you consume, but burning enough calories for significant weight lose will take hours of exertion every day. Don't fool yourself--while exercise is a part of a healthy lifestyle, you won't burn enough to lose lbs. quickly, and if you don't see the results of your efforts you won't continue them.

Myth: I'll just eat 1 meal a day to reduce my calorie intake.

Fact: If you only eat once a day, your metabolism will slam to a halt the rest of the day because your body will think you are starving! Also, you're more likely to binge eat during that one meal.  Eat 5-7 small meals throughout the day to keep your metabolism going.

Myth: I'll start my diet after my birthday/January 1st/in a month/after [holiday/occasion]

Fact: There will always be a holiday, occasion, or other excuse to put of taking control of your weight. Save the excuses and commit NOW.

Myth: I'm good Sunday-Friday; taking Saturday off can't hurt.

Fact: Although you can still lose weight thinking this way (depending on just how "off" you are on your day off) the loss may be significantly slower and you won't feel as motivated to be good S-F. And if the weight loss doesn't slow down from one day off, you'll convince yourself you can take two days off, and so on and so forth.

Myth: If I eat [food/supplement] I'll automatically lose weight.

Fact: The only way to lose weight is to burn more calories than you consume. Repeat after me: The only way to lose weight is to burn more calories than you consume. There are no special foods or magic pills that can replicate healthy, low calorie food choices. Some things may speed up your metabolism, causing you to burn more calories, but the best way to lose is to eat healthy, small, low-calorie portions multiple times a day.

Myth: I already messed up today so the whole day is a wash--I'll eat whatever I want today and just start again tomorrow.

Fact: Making one mistake won't hurt you. Making an entire day of mistakes will. So you messed up a little--don't let it get you totally off track.

Myth: I just can't live without chocolate/potato chips/[food weakness].

Fact: You won't live nearly as long or as well if you don't shape up your eating habits and get your body to a healthy weight. You don't have to give up your favorite foods forever or completely. Cut them out for the duration if your weight loss, and then indulge in them in moderation when you've reached a healthy weight.

Myth: I'm not losing 5/10/15 lbs a week so my diet isn't working.

Fact: Healthy weight loss is 2-3 lbs a week. Be satisfied with a steady downward trend and better eating habits--in the long run it's what's best for your body. Remember, slow and steady wins the race.

Myth: Diets don't work in the long term. Why bother when I'll just gain it all back when I stop?

Fact: For some diets, this is true. To stay at a healthy weight in the long term you need to change your lifestyle, not just temporarily alter it. When you're doing the Capitol Hill Cookie Diet Program, you aren't just eating cookies. You are teaching yourself to eat multiple small meals throughout the day. And you are also learning how to make healthy food choices (which proteins are lean and healthy, which veggies and side dishes to eat and which to avoid, using less condiments). At the end of the program, you know how to stay healthy without the cookies because you've learned the skills!

Any other myths you've encountered? Let me know so we can fight them together!