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Weight Loss

The Little Book of Diet Help

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Today in The Motherhood, author Kimberly Willis discussed the unique tips and tricks she outlines in her new book, The Little Book of Diet Help, with a fantastic group of bloggers, including Joey, Real Mom Media; Staci, November Sunflower; Shanna, Motherhood on the Rocks; and Steph, A Grande Life.

 

“My book is a portable diet coach. It can work with your lifestyle and help you to break the emotional chains which are attaching you to that excess weight,” Kimberly explained.

 

“I know that with the plan I’m on, it’s definitely a lifestyle change. I also like to call it a weight loss journey,” agreed Stephanie of A Grande Life.

 

 

Addressing Food Emotions

 

“I wondered if any of you have ever been on a diet and found that either you gained the weight straight back on – or that you just couldn’t seem to shift it in the first place?” asked Kimberly. “This happens to most of the people I work with. They know what they need to do – but there are emotional issues, habits and food rules that need to be dealt with.”

 

“I agree. Emotional. I lost 40 pounds. AHEM. Gained 60. And I wonder why?!?!?! I know why. I eat for comfort. BAD,” replied Joey, Real Mom Media.

 

The emotions and habits tied to food differ from person to person. In Kimberly’s own experience, “it was understanding the food/mood links. Realising that what I was eating changed the way I felt. For example loads of sugar would give me a buzz then cause my mood and energy to crash. Eating foods that support the feel good chemicals in your brain can really help – like turkey, almonds, bananas, etc.”

 

Beating the Cravings

 

Kimberly had a few suggestions for decreasing the intensity of food cravings: “If it’s an emotional craving – rub the area under your nose and above your top lip for a minute or two. This is a soothing acupressure point,” she suggested.

 

For sugar cravings, “you can try this tip – rub the cartilage at the front of your ear between your thumb and first finger for a minute or two. You will find your craving is much less,” Kimberly added.

 

Helping Yourself Eat Healthy

 

“Education and understanding how the food you eat affects you is key,” Kimberly said.

 

Shanna of Motherhood on the Rocks goes without.  “I have to keep unhealthy foods out of my house. Out of sight, out of mind.”

 

“Learning more about what I’m putting into my body helps a lot,” added Staci of November Sunflower. “And not depriving myself of anything I really want. I eat clean, but I still enjoy some not so healthy stuff once in a while.”

 

Avoiding junk food deprivation is important, according to Kimberly Willis. She agreed with Staci, “It’s best never to ban foods. Forbidding a food just makes you think about it more and more – then you have some and feel like you are a failure. Allowing yourself a bit of the food you crave is good, then you can get on with your day!”

 

Boosting Energy to Avoid Lazy Eating

 

“You totally need to get rest at night. It’s when your body heals itself,” said Stephanie of A Grande Life.

 

And many in the group echoed the sentiment expressed by Tammy of Tammy’s Two Cents: “If I am tired or stressed I eat poorly.”

 

If you feel your energy flagging during the day, “for a quick energy boost, try standing up (if you are not too tired) and marching swinging opposite arms – then change and swing the same arms as legs,” advised Kimberly. “Do this for a couple of minutes and you will boost your energy.”

 

Staying on Track

 

Kimberly and the blogger co-hosts provided good general advice.

 

1) Believe in yourself. “Have you ever thought about your beliefs? Some key beliefs that can cause problems for weight loss are ‘I will always be big’ ‘Diets don’t work for me’ ‘I always gain the weight back,'” Kimberly pointed out.

 

2) Drink lots of water. “It really helps to fill you up and flush out the toxins,” said Shanna of Motherhood on the Rocks.

 

3) Mental tools. “I try to think of one thing every day that has or will bring positive change into my life (even if its something silly like new mascara that makes me feel pretty). I also rely on inspirational quotes a lot,” said mommabrown08.

 

4) The right food. “Lean meats, whole grains, lots of vegetables, low glycemic foods in general,” Becki advised.

 

5) An exercise that fits your lifestyle. “If I get outside for a walk or go to yoga, I crave healthy foods afterward. If I don’t, my cravings lean toward chocolate and other sweets,” noted Emily of The Motherhood.

Navigating Hypothyroidism: Update

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Thank you everyone for your amazing comments, ideas and feedback on my post last week about the (not so) joys of being hypothyroid. I have learned so much in such a short time from all of you. Once again, magic of the internet prevails! Thank you!

 

This week I’m underway with several of your recommendations and have found some great suggestions through some of the research I’ve been doing, too:

1) Eliminated Gluten. Oh I do miss a warm baguette. But I’m on day five of eating no gluten – and the one big thing I’ve noticed is I’m not itchy! It wasn’t until you guys posted in the comments about gluten last week that I wondered if maybe it was gluten that made me so itchy around mealtime. Isn’t that crazy?

 

2) Increased thyroid-friendly veggies and cut out most sugar. Loving asparagus, avocado, greens, sauteed spinach, and lean proteins like chicken breast and flank steak. Lots of salads and steamed veggies mostly this week, and hummus and veggies are my “after school” snack of yumminess. My husband was not so wild about the rather dry ground turkey meatloaf, but he’ll get used to it.

 

 

3) No coffee or wine (for now!) I thought a little detox would be helpful so green tea is my morning cup of sunshine this week! I do miss my evening vino, but I’ve replaced it with a cup of lovely chamomile tea. I’m definitely sleeping better these days.

 

4) More water! I’m taking a big, huge glass of water to work every morning (with a slice of lemon in it – makes me feel fancy) and then filling it up through the day. And, yes, I’m constantly going to the ladies room.

5) Exercise. The dog is thrilled, he and I have been taking long walks everyday. Next week I’m thinking “gym” and walks with my pup.

 

I also bought some new things at the grocery store like almond butter and coconut oil. I keep reading that coconut oil is a super food, metabolic, etc. so why not! I’ll keep you posted if it gives me super powers.

 

Taking a first step has put a spring in mine and I have all of you to thank.

 

If you have any gluten-free resources or ideas, let me know and I’ll post them here. Also, any other links you’d like to share link them in the comments and I’ll share in my update next week!

 

Hugs! It’s a start!

Navigating Hypothyroidism

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About seven years ago, a few months after my youngest was born, I started to notice my hair was getting thinner, my hands and feet were constantly ice cold – even on hot days, I was anxious, tired, could not sleep, I had really weird heart palpitations and I was gaining weight. I was also so, terribly depressed.

 

One doctor told me to go on Xanax.  Another made some reference to the fact I had just had a baby and sent me on my way. It was a dark time, especially since I had four kids under 7 years old, my husband was on the road for work constantly, and I had never felt so lost emotionally or physically.

 

Finally I was diagnosed with Hashimoto’s thyroiditis, an autoimmune disease in which the thyroid gland is gradually destroyed. Hashimoto’s is the leading cause of hypothyroidism in the U.S. (and it hits us middle aged women the hardest.)

 

I went on Synthroid and, well, that was that.

 

My baby is about to turn 8 and I’m still freezing most of the time, my hair’s a mess and the scale continues to head in the wrong direction. I’m not depressed any more and I rarely have heart palpitations, but I still don’t feel “great!”

 

I’m also confused by it all. Do I have to be on Synthroid forever? Am I supposed to take supplements or not? And do the foods I eat really matter (like I keep hearing we hypothyroid ladies need to avoid “goitrogens”?)

 

Oprah said she found out she was hypothyroid, went on vacation and rested for a month, and not too long later she was off meds? Huh?

 

I need answers and my guess, if you are dealing with being hypothyroid, you do too.

 

I’m reading The Hypothyroid Diet by Dr. Kevin Dobrzynski right now and I’m hoping I can intereview him for this blog. His wife was diagnosed with hypothyroidism and he put together a diet for her that he says works. Stay tuned.

 

I suspect a Live Talk here in The Motherhood on this subject is in order, too.

 

Are you dealing with hypothyroidism? Do you have insight or ideas on ways to successfully manage the disease? Do you have questions like I do and want to know where to begin? I’m eager to hear from you.

 

Feels like this could mean taking a step in the right direction, finally.

 

Click here for Update #1 to this post!

Weight Loss on a Budget: The Simple Diet with Dr. James Anderson

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Dr. James Anderson was in The Motherhood today to discuss his new book The Simple Diet: A Doctor’s Science-Based Plan, which outlines a budget-friendly diet for losing weight.

 

Some ‘food for thought’ from the conversation:

 

Getting Started

 

Dr. Anderson said, “To be successful, many people need to develop a deep commitment to the importance of losing weight and improving health and mobility for their family and loved ones. One needs to have a HEART for weight loss.”

 

We’ve all fallen off a dieting wagon at some point.  “‘Simple’ is such a critical thing for me,” said Becki. “I don’t want to have to whip out a little booklet or an app on my phone every time I want to eat.”

 

Said Jenn of SuperJenn, “Making this a family commitment is a big part of success, as well.  When one person is going it alone it is more difficult.”

 

When You’re on a Strict Budget…

 

“One of the central features of the Simple Diet is the use of three shakes per day. We estimate that moderately obese people can save $75/week on the Simple Diet,” said Dr. Anderson.

 

According to Nicole of SAHM Reviews, “When we changed our eating habits, we realized that we spent less because we were eating less. Think about the cost of a steak … we used to cook two when we ate steak, but now we cook one.  That savings offset what we spent on produce. Coupon savvy moms need to remember that they can just transfer their savings from one product to another!”

 

“For a budget-minded dieter, I recommend purchasing fresh fruit and vegetables in season and preparing them with Splenda or non-caloric additives to be tasty,” said Dr. Anderson. “Canned fruits and vegetables also are good choices – rinse them to get rid of sugar and salt.”

 

The frozen entrees allowed in The Simple Diet help with portion size but still can be “more expensive than the cost of making my own foods,” said Rachael of Empowering Mommy.

 

But, as Christy of Quirky Fusion pointed out, “I think about how much my time is worth, especially during the day. I’d rather spend a bit more on a frozen meal during the day than carve out precious work time to cook. But I also like working more than cooking.”

 

When You Can’t Cook at Home…

 

According to Brett of This Mama Loves Her Bargains, when eating salad, “Dip your fork in the dressing, then put food on the fork – then your tastebuds get the flavor and not a ton of extra calories in each bite!”

 

“When I order at a restaurant I ask them to bring a box at the same time and before I even begin, place half of the meal in the box to take home for another time,” added Jenn of SuperJenn.  She also advised, “I’ve found that all of the cheese found on restaurant food can really hide the flavor of the meal as well… asking for ‘lite cheese’ can cut calories and increase the flavor of the dish.”

 

As a guest in another person’s home, politely maintaining your diet can be trickier.  Rachael of Empowering Mommy said, “My husband has learned to respectfully say, ‘I’m just watching my calories as I try to lose weight.’ He still tries everything, but small portions of the things that are high in calories.”

 

When You Don’t Have Enough Time…

 

The Simple Diet allows for low-cal frozen food options, which are a time-saver, but as Dr. Anderson says, “The sodium content of many frozen food entrees can be high. You can shop the hundreds of entrees available and find lower sodium ones.”

 

Double your favorite recipes when you’re cooking, so you can freeze the extra.  “I love making soups. Tons of veggies and plenty of leftovers to freeze for another night,” said Emily.

 

When You Just Want MORE…

 

“The Simple Diet relies on VOLUME,” said Dr. Anderson. “We recommend 64 oz of noncaloric fluid daily. Fruits and vegetables provide volume with only 15-30 cal/oz. Shakes provide volume with 10-20 cal/oz … People report initially that they cannot eat all the food.”

 

“Hydration can make such a difference in so many aspects of your health!!” agreed Jenn of SuperJenn. “Sometimes when we feel hungry, our bodies are actually thirsty, right?”

 

“On the Simple Diet we recommend eating fruit but not using fruit juices. The fruits, often with the apple, peach or pear skins, have more fiber and take longer to eat. Research shows that this is an important aid to weight loss,” said Dr. Anderson.

 

Here’s to a healthy New Year! You can read the whole transcript of the Talk with Dr. Anderson here.

 

Thanks to Dr. Anderson and our fantastic co-hosts for leading an inspiring and informative Live Talk:

 

Brett, This Mama Loves Her Bargains

Christy, Quirky Fusion

Jenn, SuperJenn

Nicole, SAHM Reviews

Rachael, Empowering Mommy