The Weekend Diet: Victory or Defeat?

Get tips to help you stay on track in any situation.

There's something about weekends that sends caution—and calories—to the wind. Researchers from the Washington University School of Medicine in St. Louis published a study in the journal Obesity last year and found that subjects on strict diet-and-exercise programs tend to lose weight more slowly than expected because they ate more on weekends than during the week.

"We thought weekends would present a problem for some people attempting to lose weight, but the consistency of our findings before and during the [study] interventions was surprising," says study author Susan B. Racette, PhD, assistant professor of physical therapy and of medicine. "Subjects in the diet and exercise groups lost weight during the week, but over the weekend, subjects in the diet group stopped losing weight and those in the exercise group gained because they were eating more."

Of course you want to live a little on the weekend, but if you're trying to shed pounds or even just keep the scale steady, you have to maintain a certain level of vigilance. Here, how to rethink your weekend habits so you'll lose weight all week.

1. I Deserve to Splurge

"This week was tough; I deserve to indulge."

Healthier Splurge
Treat yourself to something small.

Splurge with extra savvy. The need for a reward is human nature, says Stephen Gullo, PhD, author ofThe Thin Commandments Diet. And for many, that "something special" is food. You can't change what makes you happy, but you can minimize the diet damage. Choose one portion-controlled item that requires you to leave the house, such as a kid's-size confection from your favorite ice cream parlor or a small, fresh pastry from a bakery. "It's more rewarding to have a nice treat than to waste calories on regular things you can have anytime, like potato chips or cookies," says Gullo.

Racette says that if you're attending a social event, you should decide in advance how much you'll eat or drink. "You can tell yourself that you'll sample only three dishes or have one portion of a certain food or sip only one drink. Figure out what works best for you that will leave you satisfied without overdoing the calories."

Doing something special works too: Catch a movie, get a massage at the spa, or buy a flattering pair of yoga pants.

2. I've Got Dinner Plans

"I'm going out with friends to catch up."

Healthier Splurge
Plan activities, not meals.

A study in The New England Journal of Medicine 2 years ago revealed that your social networks could cause you to gain weight. If you're surrounded by friends and family members who are overweight or gaining weight and practice bad eating habits, the likelihood that you'll start packing on the pounds increases by as much as 57%!

Sticking to a healthy eating plan on the weekends is difficult because our environment makes it easy to overeat on many occasions, says Racette. "Activity is very important because if you're less active on weekends, that adds to the problem. People have to consciously try to get in more exercise to balance out the extra calorie intake."

Instead of catching up over a restaurant table, plan to socialize doing nonfood activities, like walking together, window-shopping, or visiting a new art museum. Likewise, when you want to get out of the house on a Saturday night, look for fun activities like bowling. If you do want to grab a bite, stick to lunch—it's easier to eat light, and you probably won't order cocktails.

3. I'm Overbooked

"Obligations throw off my usual routine."

Healthier Splurge
Take control wherever and whenever you can.

Your weekends are often too packed to accommodate your regular diet-and-exercise schedule, but that doesn't mean you can't make healthy choices.

"Planning ahead can't be emphasized enough," Racette says. She recommends packing healthy food if you're running errands, eating a little something before a party so you aren't starving when you arrive, and even packing a light lunch or snacks before going to the mall or kids' activities so that you have a choice other than junk food at a concession stand.

Going to a party? Racette suggests practicing these healthier behaviors: Pay attention to portion sizes, position yourself away from food, hold a club soda in one hand (so it's harder to balance a plate and eat), bring a healthy dish, and focus on socializing.

Also plan active family outings that aren't doable during the week, such as a tennis match with your spouse or a hike with the kids. You'll burn calories that could help even out a sensible weekend splurge.

4. I Unwind with Wine

"A predinner cocktail is part of my routine."

Healthier Splurge
Enjoy it during the meal.

Even weekday teetotalers don't think twice about a cocktail before dinner—and then another while they eat. The problem: "Alcohol breaks down inhibitions, so it's harder to make healthy food choices when you do sit down," says Gary Foster, PhD, director of the Center for Obesity Research and Education at Temple University. A glass of Cabernet and a few handfuls of mixed nuts while making dinner or waiting to be seated can add up to more than 600 calories—and that's even before the appetizer. Imbibe with your meal, and choose a high-quality drink you'll want to savor, such as vintage wine or single malt scotch, over some high-cal fruity concoction. Sub in one or two club sodas with lime while you're eating.

5. I Need to Relax

"I run around all week; now I want to kick back."

Healthier Splurge
Try a little active relaxation.

Some decompressing is essential, but planting yourself on the couch for hours while catching up on the TV shows you recorded all week can lead to trouble. A long stretch of inactivity can inspire compulsive nibbling, especially if boredom is one of your overeating triggers, says Gullo.

Sure, you can enjoy some relaxing tube time with your family, but designate a time limit—say, 2 hours a night—so you can spend your free time doing other activities. Devote part of Sunday to prepping healthy food for weeknight dinners and lunches so you'll have more time to unwind during the week too.

And make it a point to squeeze in some activity each day. If a 150-pound woman ditches her 25-minute weekday walk both weekend days, that's almost 200 calories she's not burning off. It may not seem like much, but that adds up to an additional 3 pounds each year just for taking those 2 days a week off.

6. I'll Eat Better Next Week

"I'll just have one last hurrah before I start my diet on Monday."

Healthier Splurge
Drop the "last supper" mindset.

Healthy eating for weight loss doesn't have an on/off switch; it's a way of life, says Dave Grotto, RD, a former spokesperson for the American Dietetic Association and founder of Nutrition Housecall, a nutrition-consulting firm. He encourages his clients to treat themselves during the week, maybe with a light beer one night and a single-scoop ice-cream cone another, so they're not feeling deprived and desperate enough to polish off half a pint of ice cream on Friday night for 500 calories.

If you overdo it at one meal, start your weight loss plan at your next meal or snack. To rev up your resolve before the weekend hits, consider weighing yourself each Friday.

According to Racette's research, "weighing yourself regularly gives you a reason to be more vigilant on the weekends." 

from Prevention.com

Slow Cooker Minestrone Soup

I was taking a look at the weather report for Friday morning and had to remind myself we live in California here. It's forecast to be 31 degrees at 7am! Burrrr! I don't know about you, but on cold days like this, I love a warm bowl of soup! That said, I also work full time and don't have 2 to 3 hours to simmer a pot over low heat to get the nice deep flavors I love. Well, I guess I do, but we would be eating at 9pm! So now's the time of year I remember my best friend, the slow-cooker. AKA Moi Crock Pot! You can chop the veggies for this recipe up in the morning before work (or even the night before and just toss in a zip -loc) pour it all the the crock pot,  and walk out the door. Nothing better than coming home to a house that smells GREAT and dinner is ready! This is a really low-cal soup that you can pour over some whole wheat noodles or some beans and have a warm hearty meal!

Ingredients

Bacon 0.5lb
Onions 2 medium (chopped)
Turnip, 1 medium (chopped)
Potato 2 medium (chopped)
Cabbage, fresh, 1 cup, chopped 
Rotel tomatoes 1 can 
Fresh Basil 0.5 cup
Thyme, ground, 1 tsp
Paprika 0.5 tsp 
Chicken stock 2 pints
Mushrooms .25 cup sliced
Carrots 3 large (chopped)
Celery 1 stalk (minced)
Zucchini 1 small (minced)
Garlic, 3 clove

Directions

Fry bacon with onion.
Combine all ingredients in crock pot. Cook 6-8hrs on low, or 3-4 on high.
Put cooked rotini pasta or cooked white beans in bowl, cover with fresh mozzerella, ladle soup over.

Pasta, beans and cheese not included in nutrition because people like different amounts. Serving size approximately one cup.

Number of Servings: 24

How to Start Eating Healthier

15 Simple Ways to Eat Better Today
 
Most people are creatures of habit. We go to the grocery store on the same day every week and fill our carts with the same stuff. If it’s Monday, chicken's for dinner and Wednesday always means spaghetti. We are comforted with knowing what to expect—even if our meals aren’t that exciting, we know what we’re going to eat.

That’s what makes eating healthier so scary sometimes. We are so used to eating a certain way that we rarely think about what we’re actually putting into our bodies. So to eat a healthier diet means actually waking up and paying attention to what's on your plate.

Make Healthy Eating a Habit
Eating healthier doesn’t have to be overwhelming. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes. Don’t expect too much from yourself too soon—it takes about a month for any new action to become habit.

Before you start making any changes to your diet, take a week or two to observe your current eating habits. Track everything that goes in your mouth, including drinks and treats, no matter how small. Keeping a food journal will really open your eyes—realizing that you ate 10 cookies over the course of the week might make you think twice before reaching into the cookie jar again tonight, for example. You might not realize how bad your present eating habits are until you see an unhealthy pattern right there in black and white. Once you see that some changes are in order, then you're ready to take the next steps.

Small Changes Mean Big Rewards
If you can't stand the taste of broccoli, then vowing to eat it more often is pretty unrealistic. But if increasing the number of vegetables you eat each day is one of your goals, start by finding a few different ones that you can painlessly work into your diet. Make sure you select a variety of colors (dark green, red, orange, etc.) to get the most nutrients per bite. Add some shredded carrots to your muffin batter or top your pizza with fresh tomatoes, for example.

If you know you need to eat more fruit, start by adding some sliced bananas to your cereal in the morning or bake an apple with a bit of brown sugar for a yummy, low-cal dessert. Fresh berries and yogurt make a nice, light breakfast or snack too.

As you adopt this new style of eating, you will find that your food preferences will gradually change—when you cut out high-sugar, high-fat goodies, your cravings will actually go away in time. Your body wants healthy food!

One of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet. Here are some tips to make the transition easier:

• Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and fat.
   
• Select whole wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread.
   
• Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork. Animal fat is the number one dietary source of unhealthy saturated fat.
   
• Start using lean ground beef, pork tenderloin or fish instead of high-fat cuts of meat.
   
• Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil.
   
• Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water. Aim for eight cups of pure water each day.
   
• Don't drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages.
   
• Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories.
   
• Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.
   
• Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see tip above).
   
• Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.
   
• Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.
   
• Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind "sees" that you’re eating a full plate of food.

Eating a healthier diet doesn’t have to mean deprivation. You don’t have to cut out your favorite foods completely—you just have to make a few changes. Treat yourself to a mini chocolate bar instead of a full-sized one, for example. By trying to eat the most nutritious foods possible, you are creating a healthy lifestyle that will help you reach your best weight. You deserve the very best! 


  -- By Leanne Beattie, Health & Fitness Writer (SPARKPEOPLE)

Almost There!

We officially had 87 people sign-up yesterday for our Biggest Loser Turlock 10-week Challenge! We are soooooo close to 100, and 100 is the magic number when we switch from paying out the Top 5 to the Top 10 losers! You can help get us there! Tell you friends, family, co-workers, neighbors...there is still time to sign-up! We will offer late registrations this Wednesday from 12-1pm, Friday from 12-1pm and again next Monday from 4pm-6pm. No late fees. So find someone to join you and help us pay out the TOP 10 losers! (EMAIL me if you have someone that still wants to join)

Are you in?

Resolutions for a Healthier 2013

This is the time of year 40 to 45 percent of Americans will make at least one New Year's resolution, and a University of Scranton study shows that of those who make resolutions, almost half attain their goals within six months.

The survey showed 75 percent of people who made resolutions stuck to them for at least a week. Sixty-four percent lasted a month. Forty-six percent of those who made resolutions kept them for six months or more.

The most common New Year's goals are health related: losing weight, exercising more, eating better and quitting smoking. To help people get on the road to health in 2013, the Centers for Disease Control and Prevention, the California Department of Public Health and the Department of Health and Human Services offer a few suggestions.

”Set realistic expectations. Lifestyle changes don't have to happen overnight,” said DHHS Public Health Deputy Director Barbara Howe. “Make small changes to your daily routine like climbing the stairs rather than taking the elevator or parking your car a few more blocks from the office.”

The CDC says for optimal health benefits, adults should get at least 2 hours of moderate-intensity aerobic exercise a week and do exercises to strengthen the major muscle groups -- legs, hips, back, chest, abdomen, shoulders and arms -- at least two days a week.

”Just 10 minutes of moderate activity three times a day improves heart health and helps reduce stress,” Howe said. “You'll likely have a more positive attitude and will feel better, too.”

Setting health goals can have financial advantages, as well. For example, riding your bike to work will have health benefits, but can also save you money.

”Making a grocery list will likely encourage you to make healthier food choices and will discourage impulse buying,” Howe said. “You can improve your health and finances.”

The Department of Public Health recommends adding more fruits and vegetables to your diet and cutting down on sodium.

”In addition to making half your plate fruits and vegetables, vow to incorporate more whole grains and to reduce sodium by eating fewer processed foods and drinking fewer sugary drinks like sodas, sports drinks, energy drinks, sweetened teas and coffees,” said CDPH Director and State Public Health Officer Dr. Ron Chapman.

Coming Soon!