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!

Travel Tips

According to seatguru.com, US airlines serve worse food than international airlines:

"When asked which comfort feature provided by an airline flyers value the most, getting a full meal overwhelmingly ranked highest (40%). Singapore Airlines was voted #1 for serving the best food (19%), followed by British Airways (9%), Continental (7%), Air France (7%), and Cathay Pacific." [source]

We're not surprised--with the exception of a few of our transcontinental travels on international airlines, we've been deeply disappointed in the food choices. Here our some of our tips for traveling:

• Stock up on Capitol Hill Cookie Diet Cookies! Ok, yeah, you expected that one. But think about it! What could be better than a low calorie, hunger suppressing cookie for traveling? You don't need to keep it cold or heat it up, there's no prep needed, and it won't be damaged if you just throw it in your bag (or purse or pocket!). Capitol Hill Cookie Diet crunches and bars also need no prep or storage, and make great in-flight meals!
• Bring your own beverage. With some airlines charging for everything, including water (!!!) you're better off being prepared. Even the airlines that give you beverages only bring them by once during a flight, and who knows when you'll get thirsty. Airplanes air also dehydrate your skin, and can worsen "nasal irritation, headaches, dry eyes and lips, and other common air traveler complaints" [source] We know that you can't bring water through security, but buy a bottle after you're through security or just bring an empty water bottle (the bigger the better!) and fill it from water fountains. Also, consider buying a sports beverage with electrolytes!
• Bring raw veggies. Something like broccoli is best, but also try sliced peppers (I love red, yellow and orange the best, but green are great, too!), celery, snow peas, green beans, carrots or edamame. These veggies will have a great crunch factor and will be so much fresher (and preservative free!) than the food and snacks airlines provide!
• Pack lean protein. If your flight is during dinner time and you need a little more, consider packing yourself some lunch meat--turkey and chicken are best. Buy them from the deli in the grocery store (not in the prepacked packages that have a lot more sodium and preservatives) and bring them on board with you--they'll last outside the fridge for a little while. Also consider hard boiling some eggs (toss the yolk!) and bring them to munch on. If your trip is a long one and offers a full meal, see what special meals are available. (Take a look at airlinemeals.net) If they offer vegetarian options without pasta or bread--something like a salad or grilled veggies, your lean protein will be the perfect addition.

If your trip is by bus, train or car you have less liquid and space limitations, but all of these are still things to keep in mind. Especially on a road-trip, don't hurt yourself by thinking that a fast food drive through is your only option! Plan time to stop for meals and try a small family restaurant where you can order something healthy and filling (and something that won't make you end up in a gas station bathroom feeling sick!) You'll have a better experience and be healthy, and who could ask for more?

Recipe: Italian Spaghetti Squash

I made this for dinner the other night and it was fantastic! Best of all, it was totally on program. Try it out and let me know what you think!

Italian Spaghetti Squash

Ingredients:

1-2 Medium Spaghetti Squash

1 Yellow Squash

1 Green Squash

2 Medium Tomatoes

Directions:

1. Preheat Oven to 375

2. Use a large fork to poke holes all of the spaghetti squash

3. Place squash in a shallow baking dish and bake for 1 hour

4. Remove Spaghetti Squash and set aside to cool

5. Chop Yellow and Green squash and saute on medium-high with Pam and seasonings (I used Onion Powder, Garlic Powder, and Mrs. Dash's Italian Medley)

6. When squash begins to soften (~5 mins) add chopped tomatoes, stir, and continue cooking on medium heat until everything is soft.

7. While this is cooking, halve the spaghetti squash. Use a spoon to scoop out the seeds and pulp.

8. Use a fork to scrape the edges of the inside of the spaghetti squash, turning it into spaghetti like strands (thus the name!)

9. Fluff the spaghetti squash in a serving dish. Mix the tomato/squash mixture into the spaghetti squash strands and serve!

This dish tasted great and was perfect for the program, or just generally healthy eating! Serve it with grilled or baked chicken or fish, or with a salad with lunch meat and boiled egg whites to get enough protein.

Feel free to share your own variations on this or another meal you've made with spaghetti squash!

Fast Paced, Healthy Eating

More and more people are living very fast paced lives and have trouble finding the time each day just to get everything they need to done.  The unfortunate sacrifice that many of us are forced to make is eating unhealthy foods.  The last thing we want to do is go home and cook a meal after working all day, and that can make zipping through the drive-thru or picking up some takeout very tempting.  Unfortunately, this is how many people fall into the poor eating habits that lead to a variety of problems including decreased health, lack of energy, and weight gain.  Here are some tips that you can use to avoid falling into many of the bad habits associated with leading a fast paced life.

Plan Ahead -   One of the best ways to avoid eating unhealthy meals during the week is to plan and even prepare many of your meals ahead of time.  Pick a day when you have time to cook and prepare meals for the next several days.  You can safely store most food in the freezer or fridge for several days and heat it up in just a few minutes.  Knowing that you have a meal already 90% prepared waiting for you at home helps curb the temptation to pick up quick, unhealthy alternatives.

Be Prepared – Bring small snacks and water with you when you go out to work or other activities.  One of the reasons that many people stray from their good eating habits is when the find themselves hungry and without food.  How many people at your office go out or order in every day for lunch?  There is a reason way fast food chains place hundreds of locations at interstate exits across the country--they know that people will be traveling without food and will get hungry.  Avoid these traps by carrying healthy snacks and water with you.  (Capitol Hill Cookie Diet cookies make a great, portable choice to satisfy hunger while on the go!)  Being prepared with food when you’re on the go will not only help you make smart food choices, but will also save you time and money.

Schedule for Your Health – Those of us on the go probably have some method for scheduling appointments, tasks, and meetings.  One of the best ways to stick to your healthy eating habits, as well as recharge, is to schedule time to sit down and eat during the day.  All of us can find 15 minutes during the day if we really look for it to have a quiet meal or snack.  Eating slowly and calmly is almost as important as eating healthy foods when it comes to weight loss.  Remember, it takes time for your brain to let you know that you are full.  If you are rushing through meals, you’re more likely to eat more than you really need to.  

Have other ideas for how to work healthy eating into a busy lifestyle? Let us know what works for you!