Blogs

Check out the March 2010 Consumer Reports on packaged slad greens. Here is a link about that article: http://www.naturalproductsmarketplace.com/news/2010/02/packaged-salad-may-contain-bacteria.aspx

As always, it's better to be safe than sorry. In this case, you may want to thouroughly rinse your bagged salad greens even when the label says "pre-washed".

Another thought on salads, do a liitle research before you head out to your favorite restaurant and order one of their entree salads, thinking your saving calories over the meals you usually order. Most chains state the calories on their web site. Just because it's a salad does not necessarily mean it's low in fat or calories. For Example: a typical restaurant salad may have 4 or more tablespoons of dressing adding 250-400 extra calories, so always ask for the dressing on the side. That way you can control the amount. Many restaurant dinner entree salads have more than 1,000 calories and that's sometimes before they add the dressing! That's as many calories as a good size burger and fries. Not that I am rcommending that instead, as the saald typically has a good variety of nutrients and fiber. Just be choosy about what you order and be specific and assertive with the waiter. You can usually ask for additions or subtractions to the salad. For example I usually ask for the dressing on the side even if it's a light version. I also ask them to leave off the croutons. If the salad has Buffalo or fied chicken, I'll ask if they can substitute with grilled chicken. If the salad is really large,  I'll ask for a to-go container and put half in it before adding any dressing. This way, it will stay crispy for my lunch the next day.

Doing a little research is part of the process of pre-planning and being prepared. These are strategies that will help you be successful in managing your weight and your health.

What? Shouldn't I be writing about how to curb your chocolate cravings? Not necessarily. Chocolate, especially dark chocolate is actually good for you, as long as you don't overdo it. I spend a fair amount of time working in my home office and it's right off my kitchen. While that may not be an concern if you've never had an issue with food, emotional eating or your weight, the rest of you, like me, can understand how working in close proximity to a zillion food cues could be a problem. So here is what I do:

• I shop with a list and rarely buy the foods I know are like attractive nuisances; you know the ones that call your name while your working on your computer, or procrastinating about something you "should" be doing.
• I preplan a mid-morning and mid-afternoon snack.
• I do not eat straight out of a package or jar. Instead I have designated portion-controlled containers and dishes that I put the snack in. When I fisnish the snack, I have to make a consious decision to refill that container. Often times, that extra couple of seconds is enough to align my thoughts and actions with my vision of being healty and fit.
• I also preplan my lunch and often get it ready ahead of time, just as if I was taking to the office with me.
• If I bake any holiday cookies, I immediately freeze them in an opaque container and get them situated in the gift tins as soon as possible. This way they are ear-marked for someone else and off-limits to me.
• If I get a craving for chocolate beyond the one ounce serving of antioxidant-rich dark chocolate that I choose to include in my daily diet, I make Mexican hot chocolate, which not only curbs my appetite, it also satisfies my chocolate cravings for only 25 calories. See recipe below. It's for serious chocolate lovers only!
• Other ways I handle the hungry horrors during the day (or evening) is to sip on green tea or make a cup of  broth with "Better Than Bouilion" base (10 calories). It comes in chicken, beef, mushroom, and vegetable and is available in most supermarkets. Its' certified organic by Quality Assurance International. Not recommended if you are watching your sodium intake -Choose a reduced sodium product instead.
  

Hot liquids, such as clear soups, tea, my Mexican hot chocolate  help fill you up and stave off cravings for other calorie-dense foods. Several months ago, the  Journal of the American Dietetic Assosciation reported on a study that found when one consumes a bowl of soup before a meal, they are less hungry and consume fewer calories during the meal, including the calories from the soup.

Here is the Mexican Hot Chocolate Recipe:

1Tbsp cocoa powder

1 packet Stevia

1-2 oz hot coffee ( I save some from my morning pot of coffee)

4 oz boiling water

1-2 oz skim milk

1/8 tsp cinnamon

Put cocoa in cup with stevia. Add a little boiling water and make a smooth paste. Add in other liquids. Stir. Sprinkle with cinnamon. If needed, reheat for a few seconds in the microwave and enjoy.

Chocolate Health Facts:

Chocolate has a groups of phytochemicals (chemicals in plants that serve various functions such as keeping them healthy and free from damage from pests, etc) called flavonoids. The particular flavonoids rich in DARK chocolate are antioxidants that protect your cells from free radicals. A study published in The American Journal of Clinical Nutrition reported that dark chocolate helped reduced oxidation of LDL (bad) cholesterol. So it appears that dark chocolate, in moderation, is heart healthy. This doesn't mean eating a candy bar for lunch is the latest health craze. Rather eating one or two portioned-controlled dark chocolate squares a few times per week and including other flavanoid-containing foods such as red wine, green or white tea, dark or brightly colored berries, such as blueberries and cranberries, apples and onions. Speaking of Red wine, my other favorite healthy indulgence, it contains a flavonoid and powerful  antioxidant called reservatrol. Reservatrol is known for its anti-aging effects. As always use common sense and if you choose to drink alcohol, do so in moderation and BE SAFE.

Never mind stressing out at the mall, this holiday season treat yourself and your love ones to a gift that will improve health and quality of life.

Here are a few suggestions:

1. Go to www.simplefitnesssolutions.com or www.yogaaccessories.com and choose from some inexpensive but effective fitness tools such as exercise balls and bands. You can get a strength and flexibility work out nearly as effective as going to the gym with a ball and some bands or dumbbells.
2. Order KJ’s Daily Food and Activity Tracker at www.bodybykj.com. Check out my post on “Track Your Way to Fitness”.
3. Give yourself a gift of health and well-being. Sign up for the upcoming Body Transformation by KJ - Weight Loss Transformations program or teleseminar. The next sessions start the week of January 17. Get $30 off when you register by Jan 10, 2010 and begin the journey to end the struggle with your weight once and for all.
4. Give a gift certificate for a fitness class or healthy eating seminar. You can purchase gift certificates for your friends and famiky members for my Fitting in Getting Fit classes (special Holiday price of $74 for all four classes) or a gift certificate to Transform your grocery Cart, Supermarket tour for only $30. If your loved one or colleague doesn't live near by they can sign up for the Transform Your Grocery Cart, online webinar.
5. To obtain a gift certificate, simply fill out the website submission form in the contact kj tab or http://www.bodybykj.com/contact and note which gift certificates you would like to purchase and I will contact you.

Wishing you happy and healthy holidays!

kj

This morning I attended a very informative presentation by the former president of SSWBN (http;//www.sswbn.org), owner and CEO of BWM Business Consulting (http://www.bwmconsultingusa.com). Ms. Brenda Wornum Moore. This is what happens every time I attend a workshop or seminar about business. I find concepts that are readily transferable to successfully managing weight, health and fitness. I think my mind just automatically listens for these.  I get all excited and can't wait to share these ideas, strategies, and tips with you.

One of my common themes is -  look at all the aspects of your life in which you are successful and take those skills, massage them, and apply to managing your eating behavior.

Ready- In my soon to be published book, Weight Loss Transformations, I suggest you determine your state of readiness before embarking on your weight loss journey. This includes digging deep and determining what blocks may present themselves along your journey. A few examples may include: fear of failure, fear of success, fear of what happens when you strip that protective layer of fat away, or how to cope with out using food. Readiness also means the ability to prioritize. You will need to make the time to create your vision; track and assess your thoughts, feelings and actions; and take the time to prepare, set goals and make plans for eating and behavior changes.

Aim- "If you don't know where you are going, how are you going to get there?" This quote was on our hand-out page where we defined the purpose of our business. In order to hit your weight loss goal, you have to have a target and purpose. Creating and crystallizing your vison is paramont to success because it provide you with direction. To keep on the path of what you envison for yourself, you have to focus on what you want and why you want it, NOT on what you don't want. In addition to creating your vision, you can help crystallize it by writing down your motivating factors or compelling reasons to live in the body of your dreams.

Fire- Once you know where your headed, there are a number of steps and tools you can take and utilize to move  in the right direction. These include, building awareness of your internal dialogue, your feelings, and behavior patterns and then taking steps to be prepared for obstacles and challenges, settting goals and making concrete plans to achieve each goal.

Hit Your Target-  Years ago I  made a huge target out of felt and used it to teach healthy food choices to children, Now, in the bulls-eye, I have a a picture of me living in my vision. This along with other tools in my weight management tool box have more than once kept me on track. The last chapter of my book addresses what to do once you reach your target: how to maintain your new healthy mind-set, eating and lifestyle behaviors, and keep the weight off.