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.)