How to Avoid Becoming a "Cheater"

(By: Kimberly A. Tessmer, RD LD)

Ok, so admit it!  WE have all done it.  We are trying to follow a healthy weight management program and we sneaked an extra piece of cake or few handfuls of chips or maybe just a "few" cookies.  Who will know!!  What does it matter!!  

One reason dieters find themselves cheating or sneaking is because they often restrict themselves so much that they end up feeling deprived.  It is important to remember that weight loss needs to incorporate healthy and "realistic" eating patterns.  That means learning how to fit in some of the "naughty" choices as well.  Devising some strategies to help you enjoy treats rather than "cheat" will help keep you on the straight and narrow and help keep you working towards your goals.  

Try some of these suggestions: 

1. Plan ahead for a few treats. Make sure you allow yourself to enjoy your favorite treats every once in a while to keep you from feeling deprived. Pick a night each week when you can indulge in something decadent like a piece of chocolate or your favorite cookies.  Give yourself permission to truly enjoy a treat! Take time to savor your treat!  That is always more satisfying than gobbling it down with feelings of guilt or shame. Also keep portion control in mind.  Enjoying your favorite treat means being able to stay in control and enjoy a moderate piece or a few cookies, not the whole box!!
2. Give your pantry an extreme makeover.  If most of the foods that enter your house are healthier, then you have a good head start.   If you must have tempting foods around for a special occasion, store them out of sight or buy them at the last minute so they don't tempt you. On the big day, enjoy your favorite foods in moderation and send any leftovers home with your guests. Keep healthier foods in the pantry on a regular basis for meals and snacks.
3. Choose friends wisely. Beware of any "friend" who continually tries to coerce you into "just one donut" every morning or "just a few drinks" at the corner bar every weekend.  Put these friends on hold until you're feeling strong enough to just say "no." Or suggest a different kind of get-together such as a walk in the park or an afternoon at the movies. 
4. Who isn't motivated by money!  To help motivate you, allocate so many dollars per pound you plan to lose and save the money in a separate account or piggy bank.  Either that or "pay" yourself so much every day you really stick to your weight-loss plan. Once you reach your first goal, treat yourself to something fabulous like new clothes or a day at the spa. 
5. Picture yourself. Find some of those not-so-flattering photos of yourself and place them strategically at prime temptation spots - the fridge door, the cookie jar, or in your desk drawer. This will help to remind you of the positive changes you're trying to make in your life whenever you're tempted to overindulge. Before and after pictures can be very motivating!!
6. Surround yourself with a support system. Tell special people around you that you are working on changing your eating habits. Give them permission to remind you of your commitment to better health if they catch you "cheating". Make sure you have chosen friends or family members who will support and encourage you. The last thing you need is someone who will try to sabotage your efforts. 
7. Keep yourself in check. Write down every single thing that passes your lips each day in a food journal. If you find yourself eating in relation to your mood, record this too. If you gobbled up a candy bar after arguing with your spouse, you probably need to find alternative ways of coping with your moods other than food. Next time try phoning a friend or going for a stress-relieving walk. 
8. Stay positive and always get right back on track.  We all slip up from time to time, we are only human! We all forget our best intentions and bend the rules at times.   It's not the end of the world or the end of your commitment to a healthier lifestyle!  The worst thing you can do is give up.  Learn to get yourself right back on track and move forward!  One slip up is not going to ruin your entire program or ruin all of the work you have done to that point.  Keep that in mind and keep moving toward your goals!! 

The Omega-3 Effect

(By: Kimberly A. Tessmer, RD LD)

What is all the commotion about seafood?  Why is seafood good for your heart? The answer is closely tied to the omega-3 fatty acids that it contains. Omega-3 fatty acids are  unique polyunsaturated fatty acids.  Alphalinolenic acid (ALA) is considered an essential fatty acid because your body cannot make it.  In your body ALA converts to omega-3 fatty acid, which helps keep your brain, central nervous system, and body's membranes healthy.  Omega-3 fatty acids also may offer some protection against heart disease.  Benefits include: 

• Raise levels of beneficial HDL ("good" blood cholesterol), which helps protect against heart disease.

• Reduce blood levels of triglycerides, the blood fats that can raise the risk of heart disease. 

• Modestly reduce blood pressure levels.

• May help thin blood and prevent blood platelets from clotting and sticking to the walls of the arteries.  Omega-3 fatty acids act as natural anticoagulants, altering the ability of blood platelets to clump together. With fewer "sticky" platelets, clots are less likely to form and this decreases the risk for blocked blood vessels and heart attacks.

• Help prevent heart arrhythmias that can lead to sudden deadly heart attacks.  The U.S. Physicians' Health Study, for example, found that during the course of 11 years, men who ate fish once a week were at least 40 percent less likely to die from sudden cardiac death.

• Slow the progression of existing coronary heart disease. In one 24-month study of people who have had a heart attack, those who ate fish at least twice a week were 29 percent less likely to have another.

Omega-3 fatty acids are found mostly in seafood, especially higher-fat, cold-water varieties such as mackerel, albacore tuna, salmon, sardines, Atlantic herring, swordfish, and lake trout.  Flaxseed oil, soybean oil, and canola oil as well as nuts and seeds supply omega-3 fatty acids as well.

The questions remain on how much omega-3 fatty acids we need, how often, and their specific effect on heart disease.  Along with getting more of these fatty acids in your diet, your diet should also be combined with less saturated fats for optimal benefits.  To enjoy the nutritional benefits of omega-3 fatty acids, make fish a regular part of your eating style.  Try to include seafood, especially fatty fish, two to three times per week.  Fish oil supplements are NOT recommended as a replacement for including fish in your diet!  Note: if you are pregnant or have young children, your fish intake should be moderated.  Check here for more information: http://www.epa.gov/.