I Don't Do Diet

I Don't Do Diet

Public Event · By I Don't Do Diet

• • 

    January 6, 2013 at 4:00pm until March 17, 2013 at 5:30pm

• This is an 8 or 12 week class about learning a healthy lifestyle. That includes: Spiritual, emotional, and physical health. Free class and workbook All you need is to be committed. Forget the diet - change your lifestyle.

First Baptist Church Fairview Heights

10401 Lincoln Trail, Fairview Heights, Illinois 62208

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• • Location at First Baptist Church in Fairview Heights, Il 618-397-4720

Avoid Holiday Weight Gain by Preparing for the Temptations of Holiday Eating (part 3 of 4)

3. Slow down and Enjoy

Just like your mom used to say,

"Slow down when you are eating." Well that is good advice.

Picture: my beautiful mother

Don't hoof down your food. Taste every bite and make it worth it.

We tend to eat treats or food that we shouldn't have a little faster than normal because we don't want our conscious kicking in and telling us to stop.

If we give ourselves permission to have a treat (on special occasions - see my blog about Two Ways to Incorporate Treat Meals) we shouldn't have guilt feeling and we will only have one helping. If you eat to fast more often than not you will eat more than yourself allowance.

Tell yourself what you are going to eat and what time you will eat it.

For example,

I will eat a piece of cheesecake 1 hour after I eat dinner but at least 3 hours before bed.

Knowing that I will eat cheesecake and what time helps me eat slower, not eat more treats and it allows me to know that I will have a treat. Then I don't feel deprived and get to slow down and enjoy.

Let's get healthy,

Coach TIA

Beef Stew

Ingredients

• 2.5 pounds stew beef

  
  Base for stew:

  1 tablespoon Worcestershire sauce

  1 clove garlic (diced) 

  2 bay leaves

  1 teaspoon salt

  1/2 teaspoon pepper

  1/2 teaspoon paprika

   1 medium onion
• 1/2 small can of tomato paste 
• 1 can (12-16 oz)crushed tomato 
• 2 cans (12-16 oz) tomato sauce
• 6 cups of beef stock

Add after base is made: 

6 large carrots cut into bite size 

3 ribs celery, diced

5 white potatoes, cut into bite size

Whole wheat egg noodle pasta (optional) If you use the pasta add it in at the last 10 minutes of cooking.  

Directions

Brown meat, add the base for stew ingredients.  Cover and simmer 1 1/2 hours. Remove bay leaves. Add carrots, potatoes and celery. Cover and cook 30 to 40 minutes longer. Stir and cook until potatoes are done.

If you want to add pasta do so at the end and cook 10 minutes longer until pasta is done.   

Enjoy!

Let's Get Healthy,

Tia 

Avoid Holiday Weight Gain by Preparing for the Temptations of Holiday Eating (part 2 of 4)

#2.

Make a game plan on eating and stick to it.

Just like in skiing you need to know what you are going to do and stay on course or you will fall on or face.

If you make a plan you will be able to have your dessert and eat it to. Yep that right, I wrote EAT dessert.

Eat dessert or what ever you crave ("it") around the holidays. Don't deprive yourself but don't gorge either. Make a plan to have it at the end of the day and tell your self how much you can have it. If you tell yourself you are not going to eat any thing you really want but know realistically you have give in before there are a few thing that will happen.

First, you WILL eat "it". Next, you will eat a second one because you really didn't taste the first one because you ate it so fast hoping not to feel guilt. Then you will eat a third one because you felt guilty about the first two and now your a little depressed about it. Well at this point you just don't care because you have eating a lot of calories, and you feel defeated. SO I will eat what ever I want. Sound familiar ?

A game plan can look like this:

1. I am going to have a filling small protein snack and drink 2 glasses of water with in 1 hour before I go.

2. I am going eat slowly and enjoy my food.

3. I will only have 1 helping of food.

4. I will fill the majority of my plate with healthy foods and a small portion with non-healthy food.

5. I will eat consciously and remind my self of what I have eaten every time I go take a bite of food.

This is what a game plan may look like. You don't need to do all of this or maybe any of it but what you need to do is look at were you are having difficulty and directly address it with a healthy alternative aka game plan. Be prepared.

Let's get healthy,

Coach TIA

Avoid Holiday Weight Gain by Preparing for the Temptations of Holiday Eating (part 1 of 4)

The holidays are filled with warm memories and pretty pictures. Just like the one to the right with my daughter in our great room in 07'.

The holidays sometimes are also hard. They can be hard to get threw with out feeling guilt from eating way to much food or to many sweets. The New England Journal of Medicine study in 2000 shows the average healthy American will gain 1 lb of fat during the months of November and December. However the average over weight person will gain 5 pounds and continue to gain threw out the year.

Nutrition Journal 2006 has shown the obese person more than likely will gain 10- 15 lbs around the holiday season and will also gain threw out the year.

(Studies done: N Engl J Med 2000; 342:861-867 and Nutrition Journal 2006, 5:29doi:10.1186/1475-2891-5-29)

These studies are 4 - 10 years old. We should assume that the weight gain during the holidays would be higher in 2010 with our "more is better" mind set.

I have a four tips that I will share with you in the next few blogs that will help you win the battle of temptations and over eating around the holidays and other festive times.

1. Know what you typically do and plan on changing your mind set and your habit. THE BATTLE WITH FOOD BEGINS IN THE MIND! (I will blog about this with more details soon)

A. If you normally start eating appetizers right after you get to a party. DO these 2 things to help you change this habit. First tell your self you have to drink 2 glasses of water before you can even go near the appetizer table. Second give yourself a start time. Allowing yourself to eat after you have been there one hour.

B. Go in knowing how you normally eat, how you typically react to food and drinks at parties, and prepare yourself for the emotions you will have during the party that may cause you to eat more or drink more than you typically would.

Next blog coming tomorrow.

Let's get healthy,

Coach TIA

Pain

Running Diet