Your weight vs. your relationship...hmm, there is a topic I probably could go on and on about...So many directions to take this blog...Let's stick with an overview today..After further research on this topic, let's stick with the why?

Sociologists agree -- the provision and sharing of food is an important part of pair-bonding necessary to ensure the perpetuation of the species. When we feed each other, it's not just a sign of love; we are performing a ritual that we've been biologically programmed to do ever since the first sentient homosapien clubbed a wooly mammoth and drug it back to the cave for the woman in his life to prepare.

Male birds gather worms to feed the woman in their lives so she can keep eggs warm in the family nest. Female lions stalk and kill prey and haul it back to the pride for her mate's consumption. Human courtship usually doesn't begin on the tennis court or jogging trail; it starts in romantic restaurants and in movie theaters over shared tubs of popcorn.

But when one person is trying to lose weight, a favorite restaurant becomes a den of temptation. Bonding over a pint of ice cream while watching television seems just as sinister. The significant other of a person who's embarked on a new weight-loss program often doesn't understand that the couple's routines must change profoundly, and this might mean giving up some of the habits acquired during courtship, even those designed to show thoughtfulness.

Inside the mind of the overweight significant other

From a psychological perspective, self-esteem is intrinsically tied to body image as it is currently defined by culture. Jim and Eileen love the significant others in their lives, weight and body size notwithstanding. But to those who carry the burden of extra weight, such unconditional love seems impossible.

Their fit counterparts might not grasp when they commit smaller peccadilloes that seem like a direct attempt to sabotage or undermine their efforts.  Most people consider weight a very personal issue. An overweight person who suffers from poor self-esteem as a result may look in the mirror and disparagingly wonder, why would anyone be attracted to me when I look like this?

But elucidating these doubts to the person with whom they are most intimate physically and emotionally is still difficult. Confessing feelings of unattractiveness connotes that weight has a negative effect on the relationship, rather than the lack of self-esteem that is the result of excess weight and poor body image.

Negating their feelings by saying, that's silly or you shouldn't feel that way is counterproductive. Equally damaging is assuring them you understand just how they feel, when there's no way that you can (and an overweight person knows that, too).

Listen -- really listen -- before trying to offer practical advice. Find out the triggers that make that person want to indulge or the factors than prevent them from beginning an exercise plan. Know all of the new rules that will apply to the relationship, even if it means avoiding the old familiar places that evoke temptation or yearning. Only by discovering how you can be a part of your significant other's support network can you be a part of their self-esteem recovery.

Just like kids getting off the bus starving and would grab anything in sight....we do that when we get home from work.  It can totally sabotage your journey...unless you plan ahead. We can all plan our points for dinner but, the snacks is where some people fail. The snacks should be planned as well as our meals. So let take a look at some ideas that can turn into healthy habits. Sometimes the simplest snacks will satisfy. 
 
I never seen anyone eat a 100 calorie pack and say "I'm stuffed".... Keep cut-up, crunchy vegetables like carrots, celery and peppers in a container filled with water and refrigerate for a quick snack. While your making dinner you can continue to crunch away.  My go to snack is always baby carrots. Think before you eat!! If you are just hungry and don't have anything "Planned" go veggies first to take the edge off long enough to think about what is worth your points/calories.

Wintertime I usually have zero point soup in the refrigerator...This one can be an appetizer while you finish dinner and not spoil your appetite. String cheese and yogurt make great high-protein snacks. Fresh, plain, air-popped popcorn can be stored in an airtight container for several days. 

For a frozen dessert to be satisfying, it needs to have some protein and fiber along with the carbohydrate calories. These two choices have a few grams each of protein and fiber. Healthy Choice Fudge Bars, Skinny Cow Chocolate Truffle Bars.

And, in case you like some protein along with your crunch, Bumble Bee Tuna now offers a fat- free tuna salad kit complete with low-fat wheat crackers. There's not much in the way of fiber, but the 9 grams of protein could be just what you need in a filling afternoon snack.

Sometimes, there's nothing more soothing than a serving of hot cereal. The Quaker Weight Control line of instant oatmeal is packed with fiber, each packet contributing a whopping 6 grams! It's also much lower in sugar than your average instant oatmeal, with only 1 gram per serving. It does contain the alternative sweetener sucralose (Splenda).

There is always the "Snack Cupboard" for additional snack ideas and new products on the market. Bottom Line: plan your snacks!

Thanksgiving really kicks off the Holidays and a tough time for weight loss...Don't give up!! Every pound you pack on will be hard to get back off. The beginning of my journey was easy my head was on straight and I was focused...then the holidays came!! I had to wrap all these parties around my head and figure out how to handle them...Just to let you know you can do it!  I lost .2 pounds (yes that was a mere .2) per week from the week prior to Thanksgiving until the week after the New Year.  Okay think about that, over the toughest time of the year for weight control, I busted through it with a pound and a half weight LOSS!

I started researching Holiday weight gain and the news isn’t good. Most people don’t ever lose the pound of weight they put on during the holidays, according to a report in The New England Journal of Medicine.  Since the average weight gain during adulthood is about one to two pounds a year, that means much of midlife weight gain can be explained by holiday eating. 

For people who are already overweight, the holiday weight news is worse. Although the average gain is only one pound, people who are already overweight tend to gain a lot more. One study  found that overweight people gained five pounds or more during the holidays.

But, do not despair.  You do not have to be another statistic. You can have your CAKE and eat it too…Here are some tips to surviving Thanksgiving. The good news is the main thing people cook is the ever loved Turkey!! A very healthy and lean protein. Love your stuffing? Only 2 points/3 points plus per 1/2 cup. When making mashed potatoes use I can't believe it's not butter and skim milk or fat free cream. This will lighten up those potatoes!  When making dips use fat free cream cheese or fat free sour cream. Any recipe you add cheese, always use 2% cheese or fat free, think of it as drinking whole milk or 2% milk, the only thing your leaving behind isn't flavor its just the fat. Another huge saver is Mayo use fat free and save 3 points.

Desserts can be a problem for many...you have heard me before I don't have a sweet tooth! But, there is an option for you here too!! Check out the desert recipes. The HUGE family favorite is Pumpkin Whip! I can't say enough about this one, it truly taste like pumpkin pie. Just to tell you how big this saver is ...Pumpkin Pie has 9 points/11 points plus. Pecan Pie has 14 points/16 points plus.

Some say "hey it's only one day a year" sure but the average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day alone, according to the Caloric Control Council. Surprisingly, most of these calories come from the all-day snacking in front of the TV while watching parades and sporting events.

Thanksgiving is just around the corner. Now that you’re armed and ready, you can look forward to your time with friends, family, and food, without losing your diet momentum. Also, go for a walk after dinner!!

Emotions and food are often intertwined. But, how much and to what extent? I watch the biggest looser and it seems they are always addressing an underlying problem. What makes us tick? Why can it be easier from some than others? Let's look into this a little deeper. 

Start by identifying your emotional issues related to food so that you're prepared for the challenges. Emotional eating is the practice of consuming large quantities of food -- usually "comfort" or junk foods -- in response to feelings instead of hunger. Experts estimate that 75% of overeating is caused by emotions.

Many of us learn that food can bring comfort, at least in the short-term. As a result, we often turn to food to heal emotional problems. Eating becomes a habit preventing us from learning skills that can effectively resolve our emotional distress.

Situations and emotions that trigger us to eat fall into five main categories.

Social. Eating when around other people. For example, excessive eating can result from being encouraged by others to eat; eating to fit in; arguing; or feelings of inadequacy around other people
.
Emotional. Eating in response to boredom, stress, fatigue, tension, depression, anger, anxiety, or loneliness as a way to "fill the void."

Situational. Eating because the opportunity is there. For example, at a restaurant, seeing an advertisement for a particular food, passing by a bakery. Eating may also be associated with certain activities such as watching TV, going to the movies or a sporting event, etc.

Thoughts. Eating as a result of negative self-worth or making excuses for eating. For example, scolding oneself for looks or a lack of will power.

Physiological. Eating in response to physical cues. For example, increased hunger due to skipping meals or eating to cure headaches or other pain.

What does loving and losing a dad have to do with emotional eating? Everything. Because it's not just the biggest losses we try to avoid by eating. It's also the everyday deaths--the disappointments, the illnesses, the rejections, the hurt we feel when life does not turn out the way we'd hoped. Once we realize that we will survive the sadness and hurt, we don't have to deaden ourselves with food. And we can discover that our tender, vulnerable hearts are bigger and more resilient than we ever imagined.

I read this tip many years ago and I thought I would share it, it seems to work for me anyway. Buy a small kitchen timer. Set it for 5 minutes. Then allow yourself to feel whatever you sense that you are avoiding on that particular day. If you are sad, allow yourself to cry. If you are angry, allow yourself to feel the anger in your body. When the timer rings, get up and go on with your day.

When I first started Weight Watchers my son and I started our journey together..one month after he left for college my Cousin moved here. My cousin started his lifestyle change and lost 74 pounds. Buddy up helps because your accountability is daily and not just once a week at a weight watchers meeting. Let's take a look at the benefits when you buddy up!

Having a partner when you are dieting and exercising is not only enjoyable, but also will increase your chances for success. Each person provides positive reinforcement to the other. When one is down, the other provides inspiration and words of encouragement.
In addition to the positive reinforcement, a spirit of competition is a healthy way to "keep the fire burning" and shed those unwanted pounds. This competitiveness can push an individual to avoid unnecessary calories, walk an extra mile or stick to the dreaded morning calisthenics.

It is so easy when dieting and exercising alone to become lax. Eating an extra helping, skipping an exercise session or completely giving up on a program is not as difficult for a loner. When you commit to a partner or a group, there is usually a greater chance that you will succeed. Quitting or failing to adhere to the plan carries a degree of guilt or shame that the individual seeks to avoid. Fear of failure will help outweigh the desire to quit.

When participating with a partner or group in a planned regimen, dieting and exercise can become fun rather than a dreaded chore. Together you can plan dietary menus, exercise that provides fun as well as benefits, and set individual and group goals.

A common reason for failure when dieting or exercising alone is boredom. There is no doubt about it! Dieting and exercise is often BORING! Companionship can defeat that boredom. Suddenly, it is no longer a lonely venture to improve your health. It is a fun time to share the experience with a friend or a group of friends.

Companions can offer diet recipes, workout techniques, fun ways to exercise, encouragement, goals and most of all, support. You will increase your odds of success exponentially by enlisting a friend.

Bottom Line: Buddy Up!!!

I always see a commercial on TV about getting a B12 injections to boost metabolism, does this help? Does B Vitamins aid in your journey? Let's research the topic and get some clear information about the B Vitamin!

There's no solid evidence that vitamin B-12 in any form — including vitamin B-12 injections — improves weight loss.  Proponents of vitamin B-12 injections for weight loss say the shots give you more energy and boost your metabolism, helping you shed unwanted pounds. But unless you have a vitamin B-12 deficiency, vitamin B-12 injections aren't likely to give you an energy boost. Let's face it if you have a deficiency then the B12 injection will boost energy because your just more likely to move. 

If you're hoping to lose weight, resist the lure of quick and easy solutions. What counts is a healthy lifestyle. Enjoy healthier foods and include physical activity in your daily routine. If you're worried about your vitamin B-12 level, talk to your doctor and consider eating more foods that are rich in vitamin B-12, rather than turning to vitamin B-12 injections.

Vitamin B complex is a vitamin recommended by some nutritionists to help with weight loss. Nutritionists suggest this vitamin because it helps by breaking down carbohydrates and fats, and boosts energy levels. I asked my doctor about taking a B Vitamin and his response was B Vitamins need to all work together, taking any B alone does nothing...you need a B Complex (all the B's together).

But, when you journey down your healthy lifestyle change you should be getting enough B vitamins. Food sources that contain vitamin B include cereals, grains, nuts, fruits and leafy vegetables. Meats such as chicken and fish are good sources, along with eggs. Yogurt, cheese and other dairy products also contain vitamin B.

We hear everything olive oil and how great it is for your body...but does it? and why? We have an olive oil mill here in Queen Creek, Arizona. I watched them make olive oil, a very interesting process. But, why should we choose olive oil?

The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("bad") cholesterol levels while raising HDL (the "good" cholesterol) levels. (1-3) No other naturally produced oil has as large an amount of monounsaturated as olive oil -mainly oleic acid.

Olive oil is very well tolerated by the stomach. In fact, olive oil's protective function has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs. Consequently, it lowers the incidence of gallstone formation.

But while all types of olive oil are sources of monounsaturated fat, EXTRA VIRGIN olive oil, from the first pressing of the olives, contains higher levels of antioxidants, particularly vitamin E and phenols, because it is less processed.

Olive oil is clearly one of the good oils, one of the healing fats. Most people do quite well with it since it does not upset the critical omega 6 to omega 3 ratio and most of the fatty acids in olive oil are actually an omega-9 oil which is monounsaturated.

When buying olive oil you will want to obtain a high quality EXTRA VIRGIN oil. The oil that comes from the first "pressing" of the olive, is extracted without using heat (a cold press) or chemicals, and has no "off" flavors is awarded "extra virgin" status. The less the olive oil is handled, the closer to its natural state, the better the oil. If the olive oil meets all the criteria, it can be designated as "extra virgin".

What is pure and light olive oil? "Pure" olive oil is made by adding a little extra virgin olive oil to refined olive oil. It is a lesser grade oil that is also labeled as just "olive oil" in the U.S.

"Light" olive oil is a marketing concept and not a classification of olive oil grades. It is completely unregulated by any certification organizations and therefore has no real precedent to what its content should be. Sometimes, the olive oil is cut with other vegetable oils.

Okay I do yoga on the Wii, but besides balance and moving more are there additional benefits to yoga? Is it mind over matter? I decided to research this issue and find out some facts for us to ponder. But, first what actually is yoga....Yoga is an ancient physical and spiritual discipline and branch of philosophy that originated in India reportedly more than 5,000 years ago. The word yoga comes from the Sanskrit word yuj, which means to yoke, join, or unite. The Iyengar school of yoga defines yuj as the "joining or integrating of all aspects of the individual—body with mind and mind with soul—to achieve a happy, balanced and useful life."

Wouldn't we all love a balanced and useful life ....okay to achieve this let's look now at how yoga works. Poses are called Kriyas these poses focus on the effort necessary to move energy up and down the spine; yoga mudra is a gesture or movement to hold energy or concentrate awareness; and a bandha uses the technique of holding muscular contractions to focus awareness. 

Yoga focuses on the mind by teaching you to concentrate on specific parts of the body. For instance, you may be asked by the instructor to focus deeply on your spine, or let your mind go and have your body sink into the floor. This awareness keeps the mind-body connection sharp and doesn't allow a lot of time for external chatter (like worrying about what you're going to have for dinner)

Apparently, many people are practicing yoga. According to a 2003 survey by the Sporting Goods Manufacturers Association, an estimated 13.4 million Americans practice yoga or other mind-body exercises such as tai chi. Of those, an estimated 1.6 million were 55 or older.

Studies of the benefits of yoga are only beginning to accumulate and so the evidence is not overwhelming or conclusive at this point. One of the problems with the studies is that they are done with small numbers of subjects which can make firm conclusions sketchy, and many are conducted in India and published only in foreign medical journals, making it difficult to know what rigorous standards the journals place on the researchers. 

Many people believe that practicing yoga can help lower blood pressure by teaching breathing techniques and reducing stress. There is some evidence to suggest that yoga may lower blood glucose. After just one yoga class, men reported decreases in tension, fatigue, and anger after yoga, and women reported fairly similar mood benefits. It's well known that physical activity has a mood-elevating effect, and yoga ought to fit right in.

Independent of studies, I think it's fair to say that the majority of people who practice yoga regularly enjoy it and find it beneficial, otherwise they probably would not continue. I believe it's worth trying if you have even the slightest interest.

I think I have a built in alarm clock, I go to bed around 11 and up at 6 religiously. I don't set an alarm clock, my eyes just open within 10 minutes of 6 am. Do I wish I could sleep longer...sometimes. I have heard various rumors on sleep and weight loss...so I decided to research the topic. Is there any correlation? Does it really help you loose weight? Let's look at the studies..

Researchers have reported that women who sleep 5 hours or less per night generally weigh more than women who sleep 7 hours per night. These findings, presented at the 2006 American Thoracic Society International Conference, showed that women who slept 5 hours per night were 32% more likely to experience major weight gain (an increase of 33 pounds or more) and 15% more likely to become obese over the course of the 16-year study, compared to those who slept 7 hours a night.

Those women who slept 6 hours per night were still 12% more likely to experience major weight gain, and 6% more likely to become obese, compared to women who slept 7 hours a night. This is the largest study to track the effects of sleep habits on weight gain over time; it included nearly 70,000 middle-aged women.

Okay with those numbers does that mean if your sleeping your not eating? Or does the sleep help you lose weight? Were the women who were getting less sleep also eating more? The answer was no. In fact, the opposite was true.

According to the National Sleep Foundation, the average woman gets only six and a half hours of sleep per night. Chronic sleep deprivation can have a variety of effects on the metabolism and overall health.

Inadequate sleep:

1. interferes with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.
2. drives down leptin levels, which causes the body to crave carbohydrates.
3. reduces levels of growth hormone--a protein that helps regulate the body's proportions of fat and muscle.
4. can lead to insulin resistance and contribute to increased risk of diabetes
5. can increase blood pressure
6. can increase the risk of heart disease

Even in young, healthy people, a sleep deficit of three to four hours a night over the course of a week has a triple-whammy effect on the body.

So go grab some shut-eye!