Lose it! Keep it Off!

I recently read this article in Berkeley Wellness letter about losing weight and keeping it off (stopping the yo yo dieting) and it truly sounded like the workout ‘regime’  I’ve been following with my trainer- Scott Crawford – for over a year. It’s encouraging and exciting to think I will be able to maintain the great results I’ve had – just by continuing to do what I’ve been doing and staying focused. I’ve lost body fat  – and at an accelerated rate when I combined a more structured diet plan with my workouts. We tracked  heart rate, body fat measurements and food journal with Teri Tom, MS, RD – and I dropped from 22% body fat to 16.8% in a month and a half! And the best part about it – I feel great!

The National Weight Control Registry has been looking into information on over 5000 people who maintained a weight loss of at least 30 pounds for more than 5 years.  Here are the successful strategies that these maintainers had for losing the weight and keeping it off:

1. Eat a high carbohydrate, low fat diet. Most calories (55-60%) should come from ‘good complex’ carbs – like whole grains, veggies, fruit and high fiber foods – NOT high sugar foods. 24% of calories come from fat and the rest (16-21%) from protein.

2. Be aware of calories consumed – total calories count – no matter what you eat.

3. Eat breakfast

4. Monitor and watch yourself – weigh yourself once a week and keep a food journal of what you eat

5. Exercise – A LOT – 60-90 minutes a day. Carve out time every day and plan to do something. Look for ways to keep active during the day and walk. Walking is the #1 activity.

And one more point about protein. Most Americans consume way more protein than they need -and you don’t need more protein if you exercise. The Recommended Dietary Allowance (RDA) for adults is .8 grams/day for each kilogram (2.2 lbs) of weight. That would be 64 grams for a 175# man and 47 grams for a 130# woman. (1 ounce of chicken  or 1 cup milk = 8 grams) …so it adds up quickly.

By Bonnie Crouse

This entry was written by bcrouse, posted on February 24, 2010 at 9:24 am, filed under Experiences, Food, Life is Fitness, Lifestyle and Spa, Nutrition and tagged , , , , , , , , , , . Leave a comment or view the discussion at the permalink.

Starting the New Year with an Appetite Adjustment

by Bonnie Crouse

There were certainly plenty of reasons I found to overeat over the holidays – but now it’s time for an appetite adjustment. (along with the inevitable decrease in alcohol consumption and increase in aerobic activity!) I came across a few articles on what drives appetite and causes overeating and decided to share some ideas for making changes in behavior and  in your environment that could help keep appetites in check.

Apparently what you eat and how you eat it can affect how much you eat. Some of the physiological factors that are involved:

  • Volume of a meal. We tend to eat the same amount of food regardless of calories – so better to eat high volume, low calorie dense foods like vegetables, fruits, whole grains, beans and lean protein. (choose real foods that occur in nature – not ‘manufactured’.)
  • Food components. Foods high in protein increase satiety. (as my dietitian friend Teri Tom says – ‘always have some protein with that carbohydrate snack’)
  • Palatability. Most people find high sugar and high fat foods more pleasurable – making it easier to overeat these foods. Figure out how much food you need ahead of time – and don’t go back for more.
  • Portion size and visual cues. Many people eat to ‘clean their plates’ and not from hunger cues. Portion out servings in small bowls, plates and cups or small bags if on the go. Eat 5 to 6 small meals spread throughout the day.
  • Distractions. Eating while watching TV, working or driving can lead to over eating – portion out ahead of time if you do.
  • Variety. The greater the variety to choose from – the more we tend to eat. Keep it simple and avoid those “all you can eat” buffets.
  • Emotions and social situations. Certain emotions (sadness, anxiety, loneliness – even happiness and excitement) trigger automatic behavior and lead to overeating – as do certain parties and events. Stay alert and mindful.

By reminding myself to practice more intuitive eating (eating slowly, with pleasure and aware of surroundings and emotions), I’ve begun the new year by replacing chaotic eating with a more structured mindful plan.

This entry was written by bcrouse, posted on January 6, 2010 at 7:46 am, filed under Food, Life is Fitness, Nutrition, Santa Barbara and tagged , , , , , , . Leave a comment or view the discussion at the permalink.

Pomegranates – the Holiday Fruit

pomegranate400This is the season to buy pomegranates and add some beautiful color to your holiday table decor – or buy  them to eat and enjoy! The pomegranate is an ancient fruit from the Middle East – now grown all over the world.  It has a smooth red rind with a crown on top – and when you cut it open you see pods of juicy red pulp and seeds. This odd-looking fruit is good for you!  According to researchers the juice may reduce the damage that LDL (“bad”) cholesterol can wreak on artery walls and can help lower blood pressure.

A whole pomegranate has only 120 calories- provides your Vit C for the day – contains some iron and calcium – and is rich in antioxidants. You can buy the whole fruit or the juice and get the same benefits – but the fruit can add fun and flavor to a variety of dishes. pomegranate

The hardest part can be opening and extracting the seeds but here’s an easy way to avoid all the mess and prevent staining of your hands, counter or clothing. Cut off the end and score the rind and membrane in 4 vertical cuts. Soak the fruit in a bowl of cold water for 5 minutes. Hold the fruit under the water and break the sections apart – separating the membranes from the seeds. Seeds will sink and the rind and membrane will float – discard the membrane. Drain the seeds in a colander and pat dry. You can eat the seeds just as they are – or use them in recipes.

My favorite for a delicious addition to a holiday meal is tossing with a baby green salad with gorgonzola cheese, candied pecans and balsamic vinegrette. You can also add them to cooked rice or couscous – put them in smoothies or top cereal, yogurt or sorbet. You can buy pomegranate juice – and the potent juice goes a long way. Drink it straight -make a marinade for fish or meat -  or add a dash to some lime juice and mix up a fine pomegranate martini (adding a splash of tequila or vodka) to celebrate the holidays! Cheers!!

This entry was written by bcrouse, posted on December 4, 2009 at 11:22 pm, filed under Food, Nutrition and tagged , , , , . Leave a comment or view the discussion at the permalink.

3 Mighty Salad Dressing Ingredients

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This entry was written by bcrouse, posted on November 5, 2009 at 12:43 am, filed under Food, Nutrition and tagged , , , , , . Leave a comment or view the discussion at the permalink.