Creatures of Habit: Do You Eat Just Because?

There’s a very famous eatery I go to every time I visit family in Chicago. It’s a part of the nostalgia, so I allow myself this treat knowing full well it’s not the healthiest option calorie-wise. The trouble is, it no longer tastes as good as it once did. The last time I visited my mother-in-law commented mid-meal that the taste had changed. As I took another bite, I had to agree. Yet, before she said something, I was perfectly content with my usual dish. What’s wrong with me? Had I truly become so used to going to this place that I stopped paying attention to the taste of the food? I read the findings of a new study and it seems to corroborate my experience perfectly. In that situation, I was eating purely out of habit.

Stale Popcorn

Published in the November 2011 issue of Personality and Social Psychology Bulletin, the study, led by researchers from the University of Southern California, UC-San Diego, and Duke University, conducted two studies on about 100 participants. The first study served up fresh or week-old popcorn to two types of people: one group regularly ate popcorn at the movie theater, while the other did not. In the movie theater, regardless of whether the popcorn was fresh or stale, those who regularly ate movie popcorn ate the same amount of food, while the non-habitual ate less stale popcorn. When participants were presented the same food in a conference room, both habitual and non-habitual popcorn eaters ate less of the stale stuff.

Change Your Environment

Slowing down your cravings for unhealthy food may be as easy as changing where you eat. Brian Wansink, who has studied mindless eating extensively, shared his advice to “mindlessly eat better” with attendees of this past year’s conference of the American Psychological Association saying, “The secret is to change your environment so it works for you rather than against you.” If you’re used to eating in the break room or your desk at work, try some place new. At home, resolve to only eat at a dining table, not a tray table in front of the television. You might also switch to a smaller plate, or stop eating directly out of packaging. Turn off distractions and you may find that you enjoy that peach or plum much more than you do your regular candy bar.

Are You Hungry or is It Lunch Time?

Has your lunch break become as automatic as checking your work email first thing in the morning? Additional findings of the study showed, even when the habitual eaters were less hungry, they ate similar portions of popcorn. The non-habitual eaters ate less. If you can help it, only eat when you’re hungry. This may be difficult for families with children on a tight schedule or those who have to eat lunch at a set time, but your breakfast and snacks are all up to you. Think about ways you can shuffle the time so that you’re not just eating out of habit.

Switch Hands
The second study the researchers conducted had participants use their dominant or non-dominant hand while eating the movie popcorn. Habitual eaters ate less stale popcorn when they used their non-dominant hand. In a press release, co-author of the study, Wendy Wood of USC, had this to say, “It's not always feasible for dieters to avoid or alter the environments in which they typically overeat. More feasible, perhaps, is for dieters to actively disrupt the established patterns of how they eat through simple techniques, such as switching the hand they use to eat.” It might get messy, but I think I’ll be testing out my left hand fork skills when I go back to Chicago.

from calorie count

Make a Better Choice

The winner of last weeks mini-challenge is Suzie Q! She one a copy of Coach Yourself Thin! This week's mini-challenge can be found in the box to the left.

IMPROVE YOUR SELF-TALKBelow you will find many of the excuses all of you use when it comes time to allowing yourself to make bad decisions around your health. Whether it has to do with food, or exercise, we justify our response to suit what we think we need at the moment. Well, next time you feel one of these excuses coming on, try one of the alternate responses you've supplied. You came up with these, let's put the more thoughful responses into action next time around!

EXCUSE: Just a little bit more isn't going to hurt me!

Nope, I don't need more. I'll have a healthy snack later.

God wants more for me and he can help me through this moment.

Every single choice makes a difference.

EXCUSE: I'll write it down in my journal later.

I am worth the extra time! Take the time for yourself and write it down!

EXCUSE: I'm too busy on the computer.

From now on exercise BEFORE i get on the computer!

EXCUSE: I'll just start on Monday.

If I start now I'll be further ahead!

Nope, I'll start right now!

Today is the right time!

EXCUSE: I don't want the kids leftovers on their plates to go to waste.

My kids need me healthy to take care of them and be around for them!

EXCUSE: It's too HARD!

One day at a time.

EXCUSE: I'm stressed and need to eat.

Drink water instead.

EXCUSE: I'm too busy right now.

I need to start earlier and prioritze. It's more important than anything else I'm busy doing!

Who said my workout has to be an hour? I'll do what i can.

Set aside the time because I am worth it!

EXCUSE: I'll take care of it later.

There's no time like the present.

Make time Now!

No time like the present!

I will take the time to work out sinstead of watching TV

EXCUSE: I'll do better tomorrow.

Make every day count!

EXCUSE: But it tastes soooo good!

It's killing me.

I'll find a healthy alternative instead.

It's not worth the taste.

EXCUSE: I'm too tired.

Wake up a little earlier and exercise in the am.

Go to bed earlier.

Exercise will improve my overall stamina.

Just GET UP!

Suck it up and get up! or just go to bed earlier!

You won't be soooo tired if you just DO IT!

Yes you are , but you can still make a choice.

EXCUSE: I'm hungry and this is all there is.

Don't eat it!. Plan ahead!

EXCUSE: I'm too stressed to exercise.

Exercise will help my stress!

EXCUSE: But my favorite show is on.

Exercise during commercials!

EXCUSE: Genetics...what's the use

EXCUSE: I don't FEEL like it.

I don't like how I feel in my clothes...so do it!

EXCUSE: The baby is sick so I can't get out to exercise.

Find something to do here at home.

EXCUSE: I'm my own person, i can do whatever I want.

Think about your future. Think about your wife and kids.

EXCUSE: I don't have time.

Make time!

Make time for what's important.

Plan ahead - You're worth it!

Schedule the time!

EXCUSE: I don't want to face my problems and this will halp me feel better.

Food doesn't fix problems. YOU fix problems.

EXCUSE: I'm too busy to cook. It's easier to eat out.

I need to eat healthier. It's worth the time to cook.

EXCUSE: I exercised so I can have this.

You don't NEED this.

EXCUSE: I like myself no matter what I look like.

Yes, I like me, butI'll live better and longer if I'm healthier.

And Finally.... I need chocolate.

No You Dont!

Week One is in the Books!

We had a great 1st week! We officially have 100 participants for this 12-week round which ensures that the TOP 10 Losers will walk away with a cash prize! Newcomers are allways welcome and can join in next Monday as well.

As a group, we lost over 300lbs last week! More than a 3lb per person average! GREAT JOB! You will find the TOP 10 in a box to the left, and all participants results are located further down the page in a box on the left side of the screen as well!

Watch this space later in the week to see who our mini-challenge winner from Monday's weigh-in is, as well as see the most popular excuses compiled....along with our new ways of handling those excuses. Remember, No MORE EXCUSES!

Look to the box on the left for info on this weeks new mini-challenge!

Our workouts have been FANTASTIC! Hope may more of you will join us in the mornings (Monday-Friday) at 5:30-6:30am in the gym at Monte Vista Chapel for our FREE workouts.

Beyond Pounds: The Rule of 3

There’s no shortage of information about how to lose weight, but when you choose what to do, don’t forget about YOU. If you’re looking to get to and maintain a healthy weight in 2012, changing your diet, exercise, and sleep habits will help you reach your goal. However, above pounds lost, behavior modification, which allows you to maintain your weight loss long-term, should be your ultimate objective. Before you place too much stock in a new regimen, explore the psychological aspects of why you act the way you do to reduce the risk of falling back into bad habits over time.

Mind-Body-Spirit

Despite knowledge, resources, and the ability to lose weight, many are not able to translate their weight loss to a healthy lifestyle. Many times the reason for weight regain is due to an experiment mentality. We set a time limit, a weight goal, and attempt to create controls of what we will and won’t do, all while obsessing over our jean size. Is this any different than treating yourself like a rat in a maze? You are not only body, but mind and spirit. Yes, you should desire a healthy weight, but seeking overall health is key. Analyze what may be behind bad eating habits and lack of exercise and address those issues as you come up with your weight loss plan. Observe and write down certain circumstances, attitudes and habits in your life that may threaten your maintaining a healthy weight. As you create a diet and exercise plan, consider changing certain variables that may be a hindrance to you, or come up with coping mechanisms for things you can’t control.

Measurements-Fitness-Wellness

Being overweight or obese is a problem in so much that it is a major risk factor for chronic diseases such as diabetes, hypertension, and cancer. Instead of obsessing about getting to an “ideal” weight, let your motivation be to realize the health benefits that can contribute to a longer, more abundant life. Two separate studies, one on diabetes, the other blood pressure, found that a weight loss between 5% and 15% of baseline weight can have significant health benefits. So while 50 and 100 pound success stories are real, don’t let the scale be your only predictor of success. As you lose weight, keep track of every aspect of your health, including body measurements, biological tests such as blood pressure and cholesterol levels. Consider testing your fitness as well. Last, consider stress and mental health tests. Monitoring each of these will help you see how healthy habits effect the whole you, not just the scale.

Small-Medium-Large

While it’s true that you should not have French fries daily, think realistically about your ability to completely cut out certain foods as you lose weight. Too much restriction may cause binge eating later on. Understand that healthy eating is about monitoring your portions and creating a caloric deficit if you want to lose weight. To that end, change your mindset from what not to eat, to what "size" certain foods play in your lifestyle. Large portions of veggies, medium portions of fruit and whole grains, and small portions of meat, fats and processed foods will generally create a nutritious meal. While the site does give you specific daily calorie counts to stick to, over time, learning to instinctively choose the right portion sizes is what will keep your healthy lifestyle on track.

from CalorieCount

6 Flimsy Excuses for Not Losing Weight

Enjoy this newest article on excuses and then remember to check out the mini-challenge for this week located in the box to the left.

The reality is healthy eating and regular exercise are not as labor-intensive--or wallet-busting--as we make them out to be. Here, 6 of the most common excuses that get you off track.

1. "I'm too busy."
You have work deadlines this week, sick kids, and your husband is out of town on business--you eat what's handy; you can barely bring home takeout, nevermind gathering enough veggies for a decent salad, right?

Wrong. Sticking to healthy behaviors--like making time for meals and squeezing in exercise throughout the day, even when your life feels like it's going 100 miles a minute, is actually the key to long-term success, says Keri Glassman, RD, CDN, author of The O2 Diet (Rodale). Try Glassman's eat-right strategies for when your day is crazed: Set an alarm to eat on your phone or computer so you don't forget and overindulge later; keep certain foods in your freezer for go-to makeshift meals, like a frozen turkey burger you can microwave or grill and frozen veggies; and try to always keep healthy food on hand, like apples and a good-for-you bar containing fruit and nuts such as Kind.

Devin Alexander, a health food expert and the author of I Can't Believe It's Not Fattening!: Over 150 Ridiculously Easy Recipes for the Super Busy, says that creating healthy meals when you're busy comes down to planning. Buy frozen lean meats so they don't spoil and make a habit of taking something out of the freezer each night for dinner the next day. Alexander recommends that as soon as you return from the grocery store, clean and chop veggies with a ceramic knife, which helps prevent oxidation, making food last longer. If you have all of the fixings for a fast, healthy meal at your fingertips--be it a stir-fry, veggie-topped pizza, or salad--you won't have to resort to greasy takeout.

We all have 24 hours to divide up, says fitness expert Chris Freytag, author of 2-Week Total Body Turnaround (Rodale) and Shortcuts to Big Weight Loss (Rodale). Make exercise a priority--especially on your craziest days--and you'll be able to handle tasks and stress better. Treat your workout like you would any other appointment--it has to be planned, specific, written down, and communicated to your family. "Don't just say, 'I'm going to exercise today,'" says Freytag. "Be clear about what you're actually going to do, meet a friend, or sign up for a class."

2. "Healthy food is too expensive."
Sure, it's often cheaper to purchase three items for lunch off the Dollar Menu at McDonald's than to buy a big salad with healthy add-ins, but new research shows that getting your daily recommended allowance of fruits and veggies may be less expensive than you think.

The Economic Research Service used 2008 Nielsen Homescan data and found that an adult on a 2,000-calorie diet could satisfy recommendations for vegetable and fruit consumption in the new 2010 Dietary Guidelines for Americans at an average price of $2 to $2.50 per day, or approximately 50 cents per cup equivalent. That's probably less than your afternoon skinny latte!

There are plenty of ways to make healthy food--and your budget--go further, says Glassman. Frozen vegetables and fruits are cheaper and just as healthy as fresh because they're picked at the peak of ripeness. She recommends buying seasonal produce from farmers' markets, purchasing whole grains in bulk, and not buying food in individual packages.

3. "Diets make me hungry."
If your diet is making you hungry, it's probably not a good diet--or sustainable in the long term. Cutting calories the healthy way--trimming portions from meals, skipping caloric beverages, and putting the brakes on mindless eating--should not leave your belly rumbling. Learn to listen to your body's hunger signals to determine if you really need to eat or are just bored, and eat approximately every 3 to 4 hours so you never become ravenous, says Glassman.

Alexander recommends stocking your fridge with low-calorie healthy foods--like celery and light dips--for when you just want to munch.

4. "I don't have time to cook."
"When people say they don't have time to cook, I tell them 'You don't have time not to cook,'" says Alexander. Twenty minutes of cooking healthy meals will save you excess calories you'd be taking in from oversized restaurant portions and time on the treadmill working that off.

Studies show that people who cook meals at home tend to eat more healthfully and weigh less than those who don't. Use these healthy packaged foods to cut down on kitchen time and arm yourself with the proper resources, such as a healthy cookbook for fast meals or easy recipes from your favorite Web site.

5. "Exercise makes me too tired."
No kidding--that's why they call it a workout! "Jokes aside, exercise generates energy. The more energy you have, the more you'll get done every day!" says Freytag.

"You recharge your body through food, sleep, and exercise. Movement creates energy. It gets your heart pumping, blood pumping, cleans out toxins, and gets your engine started. It also gets confidence levels up so you feel better about yourself," she adds.

Squeeze in movement wherever you can to get an energy boost. Even light stretching throughout the day will help your body feel more energized.

6. "I always gain back the weight."
Starting a new weight loss plan can be daunting when you've dieted before, only to gain back the weight. The reason your prior plan didn't work was because it wasn't a diet you could sustain and enjoy for life.

Only make the changes that you can stick with, says Alexander. "Really sit down and analyze your diet. Figure out, 'What are my cravings, what do I really love, what am I not willing to give up?'" Then build your meals around that and cut calories from other places--like skipping butter on your bread at dinner so you can have a 100-calorie treat that you truly want. "Even if you give up only 200 calories a day, you'll lose 20 pounds a year," says Alexander.

"Keep track of the habits that make you successful and kick your weaknesses up a notch," says Glassman. Be consistent with your strongest healthy habits, like always having a nutritious breakfast, and be prepared for your weaknesses, like having healthy foods at the ready for when you know you'll want to pick in the afternoon.

By Diana Kelly - Prevention

What's Your Excuse?

Biggest Loser Season 13 (TV) contestants have a common bond--excuses

Read the information below and then take a look at the challenge box to the left to see your first Biggest Loser Turlock mini challenge!

There are 20 new contestants arriving at The Biggest Loser Ranch for the newest Biggest Loser on CBS (Tuesdays @ 8pm), and they've all got a gazillion excuses for not losing weight. They don't know how to eat healthy; they don't have time to eat healthy; they don't have time to work out; they're intimidated by gyms (the ranch will fix that); they're too old, they'll never each their goal...etc.

You know the story. In fact, you've probably got a few of your own. This season we'll take a look at an excuse each week and blow it to smithereens. As trainer Bob Harper has reminded us over and over, weight loss is about "can," not "can't."

In the meantime, we offer some words of encouragement for you to get around your excuse-making mechanism from our beloved Biggest Loser Club experts Greg Hottinger and Michael Scholtz, authors of the recently published Coach Yourself Thin.

Reclaim Power
Only you can make this happen. Act as if your life depends on meeting your weekly goals. It feels great to be in control!

Persist
You can't fail unless you quit. Feeling frustrated? Make sure you are not under-eating, over-exercising, or expecting too much from the scale each week.

Believe
With the right mindset, you can overcome any excuse—from injuries to metabolism to medications. Focus on the things that are in your control.

Look Ahead
Clearly plan each day ahead and think about WHAT you will eat and WHEN you will eat your meals and snacks.

Give Up Guilt
Nothing's worse than working hard on your program and having a treat followed by guilt. Take responsibility for your choices and don't play the guilt game.

from Biggest Loser Daily Mail

New Challenge Monday, January 2nd!

CLICK HERE to download our flier and share it with friends, family and coworkers!
Be at MKonte Vista Chapel between 4pm - 6pm to weigh-in!