QUARANTINE GOT YOU BINGE EATING?

Are you home all day, thinking about food 24/7? You are not alone. Not only do we want to eat to break up the monotony of staying at home, but we also eat because we’re frightened and stressed by the news that comes at us constantly. What can you do to avoid mindless munching? Here are the strategies that work for me:

• Get up at a regular time every day and get dressed.  Eat a healthy breakfast. I typically enjoy a whole wheat English muffin with 2 TB of natural peanut butter, topped with a ½ of a sliced banana.
• Pack all your snacks for the week as if you were leaving the house. On Sundays, I make 5 containers of washed and dried fruit, 5 containers of almonds and 5 containers of cashews. Now I have a protein and a healthy fat to enjoy with each container of fruit for my a.m. and p.m. snacks.
• Try to eat around the same time every day. For example, have breakfast at 7:30 a.m. I have my morning snack around 10:30 a.m. Lunch is at 1:00 p.m., and my p.m. snack is at 4:00 p.m.
• When you take a break from work, don’t snack if it is not your regular snack time. Instead, walk out to the mailbox, start a load of laundry, clean out your junk drawer, scroll through your phone, walk around the block. When in doubt, move away from the food.
• If you have college kids, roommates, or spouses who have brought junk food into your home, label it for what it is, “dog treats!” Yep, I am talking about Pringles, Combos, Oreos, etc. Food products that are not truly food are “dog treats.” Now, you don’t want to eat them, am I right?
• Practice the 4 D's when you feel like munching, but you're not really hungry:

1. Delay for 10 mins.
2. Distract yourself by flipping through a magazine, listen to a podcast, read a book, straighten a closet, etc.
3. Decide with the 4 “really test”, i.e., Do I really, really, really, really want those Girl Scout cookies, donuts, ice cream, or whatever the food or food product is?
4. Determine how much you will eat, e.g. 3 Thin Mints, or 2 Oreos - no more.

 Do this as often as you need throughout the day to keep from mindlessly munching.

•  Eat your meals and snacks mindfully: sit at the table, and really savor your meal or snack.
• Thank the food itself for nourishing your body and think about all the people who helped bring that food to your plate.
• Eat slowly and with appreciation for the wonderful gift of food.
• If possible, eat with your spouse, roommate, or pet and try and share a moment of laughter or camaraderie.
• Create a lovely ambiance with a candle, a nice table setting, perhaps some soft background music.
• Allow yourself to truly relax and enjoy your meal.
• After you have finished eating, pause for a moment to let the meal digest and settle.

Above all, everyone: Stay Safe. __Lisa

A WHOLE NEW WAY TO EAT HEALTHY & LOSE WEIGHT

I am excited to add Deborah Kesten and Larry Scherwitz’s groundbreaking work on Whole Person Integrative Eating to the repertoire of techniques I now use to help clients eat healthy and lose weight.

They include six principles or guidelines that are based upon Deborah and Larry’s 25 years of research into ancient cultures, major world religions, and Eastern-healing systems.

They are:

• Eat fresh whole food
• Be aware of feelings before, after, and during eating
• Bring moment-to-moment, non-judgmental awareness to each aspect of food
• Be grateful for food and its origins
• Flavor food with love
• Dine with others in a pleasant atmosphere

These techniques will help you feel more satisfied and content after a meal, and reduce your cravings for something sugary after dinner. I am offering a complimentary consultation to my clients and potential clients to learn more about Whole Person Integrative Eating and its benefits. Please call: (207) 415-8375 or send an email to: lisa@maineweightlosscoach.com. With love, Lisa! 💖

NUT BUTTERS - WHICH ONE SHOULD YOU CHOOSE?

With so many nut butters on the market, which one should you choose? Here are my six top picks:

Natural peanut butter: 190 calories for 2 TB, 2.5 grams of saturated fat, and 8 grams of protein. Look for the word “natural”. The ingredients’ label should list only peanuts and minimal salt. Stay away from those with hydrogenated vegetable oil, which raises LDL cholesterol and can increase inflammation. My favorite brand is Teddies Super Chunky Unsalted. Hint: Open, stir, and store it upside down in the cupboard so the oil does not come to the surface.

PB2 (powdered peanut butter that you can mix with water or add to smoothies or oatmeal): 2 TB have just 45 calories and 5 grams of protein. This stuff is delicious! Great to mix with water in a small bowl and then dip apples or banana slices. I love to add it to my morning protein shake. It contains no saturated fat either.

Almond butter: 180 calories for 2 TB, 1.5 grams of saturated fat, and 6 grams of protein. My favorite is Barney Butter, although I find the taste a little bland. You can also buy almond butter in 2 TB portable packets, which come in handy when you are on the road or just want to control your portion size.

Sun butter (made from sunflower seeds): This delicious butter contains 200 calories for 2 TB, 1.5 grams of saturated fat, and 7 grams of protein. My favorite is SunButter Natural Sunflower butter.  I really enjoy Sun butter on an English muffin. It’s a little pricey, but it’s worth it.

Soy nut butter: 200 calories for 2 TB, 8 grams of protein, and 1.5 grams of saturated fat. My favorite is Wow Butter.

Cashew butter: 190 calories for 2 TB, 3 grams of saturated fat, and 6 grams of protein. My favorite is Woodstock Smooth Cashew Butter.  Like almond butter, I find cashew butter a bit bland.

So, choose your favorite nut butter, but make sure there is no added sugar, salt, or hydrogenated vegetable oil. 1-2 tablespoons are a reasonable serving and the protein and fiber will help keep you full. Do a taste test and let me know which one you like best. __Lisa💖

7 IMPORTANT FACTS ABOUT MILK AND PLANT-BASED MILK

Here’s a question I get asked all the time: “With all the new and not-so-new plant-based milks, what should I be drinking, pouring on my cereal, or adding to my coffee and shake?”

Good question! The answer depends upon your goals and health considerations.

•  8 oz. of skim milk has 90 calories and 8.3 grams of protein. It also contains calcium and vitamin D. But, if you have an inflammatory condition, are trying to avoid dairy, or are lactose intolerant, then milk is not a choice for you.
• I recommend cashew milk if you’re looking for a low-calorie beverage to put in your protein shakes. It contains only 25 calories per 8 ounces. It also contains calcium, is low in sugar, and tastes great.
• Unsweetened almond milk is very popular and low in calories, but it is very low in protein so avoid it if you are looking to add protein to your diet.
•  Soy milk is higher in protein than almond milk and works well in coffee, shakes, and oatmeal. Just make certain it is unsweetened. It contains about the same number of calories and grams of protein as skim milk.
• Oat milk is the new kid on the block. 8 oz. contains about 60 calories and 3.8 grams of sugar, but it is also low in protein—2.5 grams.
• Hemp milk is low in calories, about 60 calories per 8 oz. for the unsweetened variety, but it is also low in protein—only 2 grams.
• I do not recommend rice milk for the simple reason that it is made from rice, which pulls arsenic from the soil, and who needs to be consuming more arsenic?

       So, the bottom line is: What are you looking to gain from your milk products? More protein? Then choose skim or soy milk. Less calories? Choose almond or cashew milk.
Let me know what variety of milk you prefer. Perhaps, like me, it’s not just one. I put cashew milk in my protein shakes and soy milk creamer in my coffee.

      If you have any questions about milk or plant-based milk products, post them in the comments box. __Lisa💖

10 Strategies to Avoid Stuffing Yourself On Holiday Treats

It’s here again—the holidays! It’s that time of the year when people have parties and get-togethers. Of course, they’ll be plenty of sweets to eat at these events. You'll want to enjoy the special foods the holidays bring, without packing on the weight that comes with holiday binging. Right? Is that even possible?

You bet it is, if you eat the holiday treats and skip the snacks you normally can get at other times of the year.

In other words, you can have cheese ‘n crackers and chips ‘n dips any time of the year. But your sister-in-law only makes those special Christmas cookies once a year. Opt for the foods that are special holiday treats. Leave the rest for other times of the year. Choosing wisely and observing reasonable limits should get you through the holiday season unscathed. 

Here are 10 strategies to help you cut out the extra calories you simply don’t need:

Don't stand near the buffet table and munch mindlessly.

Don’t arrive at the party absolutely starving.

Check out the spread before you dive in, so you can eat the Holiday treats that bring you the most pleasure.

Trade in the dinner plate for a smaller plate.

Eat more protein than carbs

Think about how you want to feel when you’ve finished eating—comfortably full or stuffed

Practice gratitude. Think about who harvested and transported this delicious food. Who prepared it for you? Was it made with love or mass produced?

Savor your food and eat it mindfully! If possible, sit down and take time to socialize between bites.

Enjoy the people and the event itself. Don’t focus on the food.

If, despite your best intentions, you overeat, practice self-compassion and put the guilt to rest. Instead, ask yourself, how you can do it differently the next time.

To sum up, eat special holiday food in an amount that gives you pleasure without stuffing yourself. As always, let me know how you did. Wishing you Happy Holidays! 💖_Lisa

HERE'S THE DISH ON GRAINS

Brown rice, which is a whole grain, is healthier than white rice, which is a refined grain. Here's why: Whole grains are more nutritious because they include the bran, germ, and endosperm of the grain. Bran is rich in fiber and phytochemicals (think antioxidants) and the germ contains healthy fats as well as vitamins and minerals. Eating whole grains versus refined grains reduces your risk of colon cancer, cardiovascular disease and type 2 diabetes. So, what other whole grains are there besides brown rice?

·        Farro – Farro is a fiber and protein-packed whole grain that is derived from wheat. It’s packed with nutrients. It’s nutty flavor and chewy texture make it a perfect ingredient for risotto-style dishes. It can also be added to soups or stews instead of rice. My local supermarket sells it in the rice aisle, and it is delicious! I use it as a side dish when I cook chicken or fish.

·        Bulgur – Bulgar is a whole grain made from cracked wheat. It, too, has a nutty flavor and can also be served as a side dish, like rice or couscous. Bulgur is a good source of fiber, protein, iron, and vitamin B6.

·        Barley – Hulled barley is a whole grain that also has a nutty flavor and a chewy texture. It has plenty of fiber and several trace minerals like selenium, manganese, and phosphorus. It can be used in soups and stews, or it makes a delicious pilaf. Be sure and use Hulled barley vs. Pearl barley which is not a whole grain because the bran and possibly the endosperm layers have been removed.

·        Millet - Millet looks a bit like quinoa, but it has a brighter color and a milder flavor. Millet contains calcium, iron, zinc, and is rich in B vitamins. Try cooked millet instead of oatmeal. Add a drizzle of honey or Greek yogurt for flavor.

·        Tef – Tef is a very tiny gluten-free grain. You can cook tef like rice to eat with veggies, meat, or fish.

So, go ahead - try a new grain to add variety and flavor to your dinner! Let me know how you like them. 💗 Lisa!

A LUNCH SANDWICH CAN HELP ME LOSE WEIGHT? YOU BETCHA!

Lunch is an ideal time to stock up on good nutrition. I find that many of my weight-loss clients are afraid to eat a lunch sandwich because they fear the bread. Hey, whole wheat bread is not your enemy!  It’s a complex carb that your body needs and may actually help you lose weight. Complex carbs are brain foods, so don’t think you can’t have a sandwich for lunch and still lose weight. Just be mindful of the size and kind of bread.

Here are some of my favorite sandwich breads:

·       Dave’s Killer Bread, Thin Sliced, Good Seed for 70 calories/slice

·        Arnold’s 100% whole wheat Sandwich Thins

·        Tumaro-Low-in-Carb wheat wraps (60 calories and only 75 mg. of sodium)

·        A sprouted grain bread like Ezekiel

·        2 slices of 100% whole wheat bread like Nature’s Own

·        A whole wheat pita bread like Joseph’s

Or, you can choose to fill your salad bowl with a variety of greens like baby spinach, romaine, spring mix, arugula. (Just be sure it’s organic and already washed.) I also recommend adding a variety of veggies such as cucumber, tomatoes, peppers, carrots, or whatever you like.

How about adding some protein to the sandwich or the salad?

·        1-2 hard-boiled eggs (up to 7 egg yolks per week are recommended by the American Heart Association)

·        3 oz of skinless chicken or turkey breast

·        3 oz of light tuna canned in water (up to 9 oz per week due to the mercury)

·        ¼ cup of hummus

·        ¼ cup of almonds, pistachios, walnuts, or another nut

·        ½ cup of chickpeas

·        ½ cup of black beans or cannellini beans (buy low sodium and rinse well)

·        ½ cup of lentils

·        4 oz of shrimp

·        5 oz of baked or grilled tofu

·        2 TB of natural nut butter with 1 TB of all fruit spread (yes, this is a pb&j)

·        A Dr. Praeger’s California Veggie Burger

To add a fat on your sandwich or salad, try low-fat mayonnaise, or 2 TB of oil and vinegar, or a low-calorie salad dressing. I really enjoy Bolthouse Farms’ dressings. Other fats that go well in a salad include:

·        ½ of a chopped or sliced avocado

·        8-10 olives

·        1-2 TB of oil and vinegar or a homemade salad dressing

·        1-2 TB of low-fat mayo

·        1 oz. of low-fat cheese, i.e., Alpine Lace Low-fat Swiss is tasty and low in sodium, as well

Try to bring your own healthy lunch to work every day. Avoid greasy burgers and fries. Your brain and your waistline will thank you. What are you eating for lunch today? Let me know. _Lisa💖