Author: Diane Carbonell

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Wellbeing

From Frumpy To Fit: Getting Healthy As A Family

If you look around the kitchen table one evening and realize that your whole family needs to lose weight, you aren’t alone. The 2015 report released from the Trust for America’s Health and the Robert Woods Johnson Foundation indicates that 69 percent of adults and 32 percent of adolescents and young children are overweight or obese.
It’s not fun for you to be overweight and it certainly isn’t fun for your kids. A survey of overweight teens by researcher Rebecca Puhl found that 64 percent reported being teased or bullied because of their weight.
If you have come to the point where you are ready to do something about your family’s weight, let me encourage you to start doing something right away. Don’t wait for it to get worse.

Assess the problem.

For many parents, this is the hardest part. It’s easy to know if you are overweight, but it’s harder to know if your children are. In fact, researchers have discovered that about half of parents have a hard time determining whether their child is overweight or not. If you are not sure, ask your child’s pediatrician for her opinion.
Once you know for sure if all or some of your children are overweight, write down each person’s weight in a notebook. Keep it private to avoid making your children or other family members feel uncomfortable.

Diagnose the causes.

When you are talking with your child’s pediatrician, ask her whether there could be any medical reason for your child’s weight problem. Do the same for yourself when meeting with your personal physician.
If there is not, take a look at how your family’s lifestyle may be contributing to the weight problem in your family.

Ask yourself these 10 questions:

  1. Do you eat out more than once a week?
  2. Does your family rely mainly on processed foods for meals and snacks?
  3. How often do you or your children exercise?
  4. When did the problem start?
  5. How much time do you or the children spend in front of the television?
  6. Is there stress in your family that leads people to overweight?
  7. Is there a family history of obesity?
  8. Do all of you know what a healthy diet looks like?
  9. Are you all eating portion sizes that are larger than needed?
  10. Do you limit the amount of sugary beverages your family drinks?

Once you’ve honestly answered all the questions, identify the ones that are making it hard for your family to get to a healthy weight. Some common ones are not enough exercise, eating out too frequently, drinking lots of sugary beverages, and watching too much television.

Format a family strategy.

As a mom to seven children, I know firsthand how important it is to get the family to agree to a plan of action if I’m trying to develop a new family routine.
Sit down with your older family members and discuss the issue openly. Chances are your older children already know if their weight is an issue and will want to have input on family changes.
Take your list of likely culprits you wrote down from the previous section and develop a strategy for each problem. For example, if you know eating out is one of the root causes of your family’s problems, designate certain nights for eating out and commit to eating at home more often.
Stop purchasing sugary beverages, agree on a total number of hours for watching television for each family member, and look for ways to be more active together.
Tackling your family’s weight problem isn’t easy, but the good news is you are not alone. Together you can face the problem, make positive changes, and move forward together feeling healthier and eating better.

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Sweat

Soybean Oil: A Dangerous Food for Weight Loss?

Soybeans are used in numerous products including petroleum products, lubricants, paint varnish, caulk, and of course, as a food. It seems as though almost every food label I read has some version of soybeans.

Navigating what is good and bad for weight loss in the world of food is never easy, and soybeans are no different. If you are trying to lose weight, let me try and shed some light on whether you should be including soybean oil in your diet.

First of all, what is soybean oil and why is it even in your food? Soybeans are a relatively inexpensive crop to grow and flourish in a large part of the country from Arkansas to North Dakota. Because of this and its inherent versatility, soybeans and soybean oil are popular with food manufacturers who put it in many foods.

Soybean oil is a byproduct of soybeans. When soybeans are processed, they release oils, which are then used in food. You can find soybean oil in many processed foods including crackers, cake mixes, and bakery products. Soy lecithin is a byproduct of soybean oil.

The question becomes whether you should avoid soybean oil or whether it is good for your weight loss?

Before I tackle that question, I want to be sure you know there are some natural health practitioners such as Dr. Andrew Weil, who caution that people with thyroid problems limit soy intake.

In contrast, several studies such as one published in the “American Journal of Clinical Nutrition,” indicate soybean oil causes no problems for people with thyroid disorders. The best advice is to consult your doctor and ask him what he recommends.

What About Weight Loss?

The jury is still out on whether soybean oil is definitively good or bad for weight loss. At the end of the day, you will have to decide for yourself.

A study that seems to indicate that soybean oil may cause weight gain was recently performed on mice. The researchers, who are part of the University of California at Riverside, compared mice whose diet was high in fructose or coconut oil to a diet rich in soybean oil.

The end result was the mice that ate a diet high in soybean oil weighed 25 percent more than either of the control groups by the end of the study. The researchers concluded, “in mice, a diet high in soybean oil is more detrimental to metabolic health than a diet high in fructose or coconut oil. If you are interested, you can read the study in the July 2015 issue of the journal “PLOS ONE.”

Deciding to avoid soybean oil is easy but making sure you do not inadvertently eat foods with soybean oil in it can be more difficult.

I recommend you do what I do and always read the label of boxed and processed foods. One thing I’ve noticed is that food manufacturers frequently change their formulations and a food that is free of a certain food one month may include it later.

Soybean oil is easy to identify on food labels because soy is one of the eight allergens the federal government requires to be listed on food labels. Look for soy concentrate, soy nut, soybean paste, or okara, which is soy pulp. Be aware that the abbreviations TSF, TSP, and TVP all designate a soy product.

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Wellbeing

Food And Happiness: The Relationship Built Upon Lies

Do food and happiness go hand in hand for you? They sure did for me.

For years, food was a salve, a friend, and a constant companion for me. From the time I was an older teen to the second I turned my back on obesity forever, food was my rock.

Or so I thought.

Like many people who struggle with weight issues, I treated food like a close friend and relied on food to make me happy. I spent a lot of time with food, planned what to do with food, and even talked excessively about food.

You may be like me and feel as though food makes you happy. It is very easy to reach for cookies when your day is stressful, dig into ice cream after a difficult assignment, or wolf down a fast food burger in between appointments.

There is often a false relationship between food and happiness. Food can distract you, fill you up, give you nutrients, fuel your exercise, and give you something to talk about. But at the end of the day, food cannot make you happy.

Oftentimes what happens is you eat to make yourself happy but feel guilty over poor food choices instead. Then, the cycle of guilt, overeating, guilt, and overeating begins and the result is weight gain. Which is the exact opposite of what you desire.

In order to stop equating eating with happiness, you must learn to see food in a different light.

Deal With Everyday Emotions

Most of the reasons we use food to make ourselves happy stem from a dependence on food to soothe emotions. You must learn to deal with the emotions of everyday life without relying on food as a crutch. It will likely take a minute-by-minute commitment to yourself to not turn on the oven and make a pan of brownies or wolf down sweets when you feel stressed or upset.

Ignore False Advertising Messages

Another step to breaking the food-happiness cycle is learning to ignore false advertising messages.

There is no magic in the box of crackers, the bag of chips, or the candy bar, even though food advertisers would have you think otherwise. Commercials you watch, ads you read, and billboards you drive past promise you will enjoy your day more if you eat certain foods.

Here’s what I promise: Your day will be no better or worse if you pass on the giant cupcake or skip the fast food drive thru. Learning to ignore false advertisements will help you discover that happiness and fulfillment come from within and not from food.

The Five-Minute Timeout

I recommend using a five-minute timeout as a way to train yourself to disassociate food and happiness.

Try this technique when you find yourself reaching for food in between meals, eating when you are upset, or loading up your plate with second helpings of high-calorie foods.

When you feel yourself giving in to food urges, look at the time. Tell yourself you are going to wait five minutes before you eat. During that time, write down what you are feeling and why you want food. In many cases, the five-minute timeout is enough to remove the urgency from the emotion and give yourself room to think through your actions.

Food is a wonderful part of your daily life, but it doesn’t have the power to make you happy or relieve stress. I discovered that it wasn’t the food that made events like weddings, parties, and movie nights fun; it was the company I kept and the memories we created.

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Nosh

8 Foods Small in Size but Great for Weight Loss

Good things don’t always come in small packages, especially when it comes to dieting. Think about it.

Are fun sized candy bars good for weight loss? How about brownie bites? Chocolate truffles? All of those are small in size but bad for weight loss. Here are eight foods small in size, easy to eat, good for your weight loss efforts, and decidedly nutritious.

1. Dark Chocolate Oatmeal Bites

I used to dislike dark chocolate because it seemed so bitter. After cutting out most sugar from my diet, dark chocolate suddenly seemed very sweet. Mix 1 cup of uncooked oats, 3 tablespoons of dark chocolate chips, and enough honey to hold the mixture together in a bowl. Roll into small balls, chill, and eat one or two as a snack.

2. Clementine Oranges

Clementine oranges are tiny, easy to peel, and great for weight loss. We always have some on the counter when they are in season. A clementine gives you a burst of sweetness, 35 calories, and an impressive 60 percent of your required vitamin C.

3. Bird Seed Balls

The birds on your backyard birdfeeder might eat these little bites, but they are definitely for human consumption. I like to mix equal amounts of sunflower seeds, peanuts, and chopped pecans in a bowl. Then I add a bit of all natural peanut butter and mix it thoroughly. Roll into golf sized balls, refrigerate, and eat one as a snack.

4. Figs

Fresh figs are sweet, easy to eat, and low in calories. This underappreciated fruit has several benefits to weight loss because it has fiber, not much sugar, and several nutrients. I recommend keeping fresh figs on hand all the time. When you are in the mood for something sweet, skip the candy bar and reach for a fig. A medium fig has 37 calories, 1.5 g of filling fiber, and just 8 g of sugar.

5. Boiled Eggs

A hard boiled egg is a food I often reach for when I want something small and filling. One egg has 6 g of protein and 77 calories. For a twist, dip the boiled egg in hummus. I promise you, it makes it taste a little bit like a deviled egg.

6. Zucchini Cup with Avocado

Avocados and zucchini make a terrific little bite sized snack or appetizer. I make these when we have company or as a way to use up extra zucchini from my garden. Cut a zucchini into 2 inch sections. Hollow out the inside. Fill with mashed avocado mixed with salt, pepper, and a bit of paprika. Put the avocado mixture into the zucchini cups and refrigerate until firm.

7. Frozen Banana and Dark Chocolate Nuggets

My family loves it when I slice bananas into nugget size pieces, dip one end in melted dark chocolate, and put them in the freezer. Once they are frozen, I pop them into a freezer safe container. The nuggets have about 40 calories each.

8. Lower Calorie Pecan Balls

While definitely a treat, pecan balls are small desserts with protein and healthy fats. Make pecan balls using 3 tablespoons of softened butter, 2 tablespoons sugar, 1/3 cup whole wheat flour, and 1/4 cup chopped pecans. Mix together and use your hands to make them into small balls. Bake at 375 degrees for 8 to 10 minutes. Each pecan ball has about 50 calories.

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Wellbeing

Awesome Employee Incentive Programs for Healthier Living

Employers are increasingly offering incentives to their employees to live healthier lives. It’s a good thing because the obesity rates in America still remain high.
The Trust for America’s Health and the Robert Wood Johnson Foundation released their 2015 report on obesity. The report stated that all 50 states have obesity rates over 20 percent, three states have obesity rates of 35 percent, and overall obesity rates held steady across America at about 30 percent. Part of the obesity problem lies in the fact that Americans do not exercise enough, eat too many calories, and sit for long periods.
Employee incentive programs at work are a terrific way for employers to help employees get started losing weight, increase their fitness level, and improve employee productivity.
I have worked with several companies who wanted to improve employee health. Here are five awesome ways employers can make it easier for their employees to live healthier lives.

1. Monthly Lunch and Learn Programs

Hold monthly lunch and learn meetings in each of your locations. I have spoken at many of these events throughout the country and find that the employers who offer them get a high level of engagement from their employees.
Offer engaging topics such as:
Healthy Eating 101
Why Exercise Cannot Replace a Healthy Diet
The How’s and Whys of Weight Management
Preventing Diabetes
Easy Lunch and Snack Ideas to Bring to Work
Encourage employees to bring a healthy lunch or a nutritious dish for everyone to share.

2. On-Site Gym

If your facility has an empty room or office suite, consider putting down exercise mats, installing some mirrors, and setting up a small gym. Offer incentives to employees who workout a certain number of days a month. Ideas that appeal to employees include a free company t-shirt or other swag, the opportunity to wear jeans on a certain day, or coupons to a local health food store.

3. Lowered Health Insurance Costs

Some health insurance programs offer incentives in the form of reduced costs or deposits into a health savings account for quitting smoking, staying within a certain weight range, or logging exercise minutes.
Usually employees must agree to a health screening arranged by the employer to be eligible for the discount or health savings account incentive. Check with your company health insurance provider and explore what options are available.

4. Free Access to Wellness Professionals

With the obesity rates so high, it is likely that many of your employees don’t really understand how to eat a healthy diet or get started losing weight. I know I sure didn’t. I spent a lot of time perusing the vending machine offerings instead of taking advantage of the salad bar.
Combat the lack of knowledge among your employees by finding a local nutritionist who specializes in wellness and weight loss. Arrange for him to come to your office once a month to meet with employees who have signed up for a free 30 minute session.

5. Weight Loss Challenges

Weight loss challenges are popular in all parts of the country. Run a weight loss challenge once or twice a year as a way to help employees lose weight. You can put the employees who want to lose weight in teams or allow individual entries. Make the contest more fun by offering prizes along the way for the most exercise minutes, most healthy recipes submitted, or best weight loss slogan.
Implementing these ideas can make a lasting difference in the health of you and your employees. If you are not sure which ideas your employees will respond to, put together a survey or employee health committee to explore your options.

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Nosh

Vending Machine Foods to Avoid Like the Plague

Vending machines are located in the most convenient places. Offices, airports, bus terminals, school campuses, strip malls, and right on the street in some cities. Too bad they are mostly filled with junk foods that are not only bad for your health but terrible for your weight loss efforts.

Before I give you my list, understand that I was not always averse to vending machine foods. When I worked in a bank, the vending machines were located just a few short steps from my office. I visited them at least once a day and never picked any of the healthy options. I always went for the high fat, high sugar, high sodium snacks and I paid for it in terms of my weight.

Here are eight foods to never eat from a vending machine for your health and weight.

1. Orange Crackers

After candy, my favorite choice in the vending machine was those orange colored crackers with peanut butter. You may be lulled into thinking these are a good choice because of the peanut butter. Don’t be duped. These cracker packs have an average of 210 calories, 10 g of fat, and 260 mg of sodium.

2. Sodas

Skip the soda completely when walking by the vending machine. Most sodas have about 250 calories per 20 ounces. Say “No,” to the diet sodas as well. Diet soda may cause you to crave sugary foods, contains unhealthy artificial sweeteners, and has no nutrients.

3. Pastries of All Kinds

Many vending machines sell pastries covered in frosting, sprinkled with sugar, and full of calories. Those pastries often have 200 calories per serving and give you no lasting energy or nutrients. And no, heating them in a toaster does not reduce the calories.

4. Candy

Candy was my favorite item to purchase at my office vending machine. Avoid chocolate bars, M&M’s, and every other type of candy. If you find yourself weakening, look up the calories in a Snickers bar and remind yourself that 270 calories on junk is unnecessary and a bad weight loss choice.

5. Diet Cookies

With the increasing awareness on the part of consumers concerning calories and healthier food options, some companies put diet cookies in their vending machines. These cookies, which usually have four in a pack, contain artificial ingredients, an average of 120 calories, and 18 g of sugar.

6. Granola Bars

There are some exceptions to this rule, but most of the granola bars in vending machines are highly processed, full of sugar, and lacking in real nutrition. Familiarize yourself with the brand of granola bar offered and make a knowledgeable choice.

7. Chips

No one needs chips, especially if you are trying to diet. Chips have an average of 160 calories per ounce, and many vending machine chip bags contain 1.75 or 2 ounces. Chips give you unhealthy fat, high amounts of sodium, and do not fill you up.

8. Cookie Packs

Skip the non-diet cookie packs as well. A single chocolate chip cookie has an average of 80 calories and a package of mini cookies averages about 250 calories, according to the USDA Nutrient Data Laboratory.

As you lose weight and seriously think about how the foods you eat impact your health, I know you will be able to walk past the unhealthy food in the vending machines and remember the days when you thought those foods were tasty and good.

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Sweat

Why Weight Loss Is Not A Cure-All

I read a story on the Stir about a woman who had weight loss surgery and lost 180 pounds. She was “bitterly disappointed” after her weight loss because her life didn’t magically become better. She said, “I was skinny, but my life wasn’t suddenly and magically perfect — and that completely astonished me.”

I am sorry that she was disappointed with her lack of happiness and perfection in her weight loss, but her experience can help you understand that losing weight isn’t a magic bullet to a perfect life.

Expecting a perfect life after you lose weight is common. This woman isn’t the first person to assume that a large amount of weight will solve life’s problems.

I had that expectation before I lost weight, but I quickly learned as I was dropping 10 pounds here and 20 pounds there that my overall life wasn’t changing. Just my appearance and my health.

Even though I looked tons better than before, I was still the same person inside with the same problems and same feelings.

Weight loss does not make your financial problems disappear, does not make you suddenly become happy with your appearance, and it definitely does not fix relational or emotional problems you may have been dealing with before you lost weight.

All weight loss really does it change your outer appearance and in most cases, improve your health.

The people who are sad that losing weight did not fix their life are usually the same people who:

1) Did not deal with the emotional aspects of their weight either before or during their weight loss experience.

2) Had unrealistic expectations of what their life would be like after they reached their goal weight.

People who acknowledge their emotional ties to food and work hard to deal with expectations are the ones who are most pleased when they lose weight.

Why?

Because those people understand the mind connection they have to food. And as they lose weight they gain a better understanding of their emotional relationship to food and realize that losing weight is not going to change their lives completely.

I’ve put together a few suggestions for you to think about when you are in the process of losing weight to ensure you are pleased and satisfied with yourself and your life once you reach your goal weight.

1. Focus On More Than Pounds Lost

Everyone wants to drop pounds when losing weight, but don’t just focus on those pounds. Focus on your life, focus on your emotional well being, and focus on developing the relationships you have.

2. Don’t Expect Everyone to Be Happy for You

Your relationships with people will shift as you lose weight. Sometimes they shift in a negative way. People may be happy for your success or they may not. It doesn’t matter. You need to be happy for yourself and not worry about other people.

3. Be Prepared for Change

You will change in a lot of ways as you lose weight. Your priorities may change, you may struggle in areas where you hadn’t struggled before, and you will look different. Losing weight doesn’t fix your struggles. In fact, sometimes new ones come to the forefront.

4. Keep a Journal

Keep an emotions journal that enables you to look back and discover what situations made you overeat, what foods triggered intense cravings, and how you handled each situation. Losing weight will not fix your desire to eat when you are not hungry and you must learn from past mistakes and triumphs.

5. Face Reality

Your life will be basically the same after you lose weight. You will probably still live in the same place, have the same financial challenges, and be married to the same person.

I know we all want weight loss to solve life’s problems, but sadly it does not. As the saying goes, “Life goes on.” Let’s add this to that phrase. “Life goes on after weight loss.” Have realistic expectations of what your life will be like after weight loss and you will not be disappointed.

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Nosh

Hazards Ahead: How To Prepare For The Holidays

The weather is turning colder, and whether you celebrate fall or dread it because winter is soon to follow, the holiday season is fast approaching. From a dieting perspective, there is no harder time.

It’s difficult enough to stick to your diet during the regular months, but almost impossible during the holiday months. Don’t despair. I have several ways you can prepare yourself for the holiday dieting hazards ahead.

Holiday preparation takes two different directions when it comes to sticking to your diet and losing weight.

The first is mental. The second is taking concrete action.

The Mental Preparation

Having a recipe for mental preparation before the holiday season begins is critical in ensuring you get through the holidays successfully. Now is not the time to let your guard down. I recommend thinking about emotions, expectations, and food traditions before the holiday season begins to prepare you to navigate the complexities of the holidays without gaining weight.

Emotions

Speaking from personal experience, the holidays aren’t always completely full of gladness and joy. For many people, events from the past bring up unpleasant emotions. For example, if a family member has recently passed away, you will miss that person during the holidays.

Strong emotions often trigger a desire to overeat.

I find it best to acknowledge the emotions that the holiday brings and talk with family about how I’m feeling. It’s okay to have sad times during the holiday season. Be ready for those times and avoid turning to food for comfort.

Expectations And Traditions

Do you expect to have all your favorite foods at the next holiday? Probably. Are you going to sample all of them? Hopefully not if you are serious about losing weight.

For many people, eating the same foods every year during the holidays is part of tradition. You must mentally decide what foods you will include and exclude from your holiday diet before the holiday season begins. That way you won’t be standing in front of a dessert table laden with your favorites trying to say “no” to all of them.

Concrete Preparation

Concrete preparation for the holidays involves finding ways to incorporate healthier options into traditional celebrations and taking steps ahead of time to make sure you are able to stick to your diet without feeling too deprived or upsetting family members unnecessarily.

Talk With Family And Friends

Sit down with family and close friends and have an honest discussion about your goals. I told my husband I would not be baking as much as I usually did during the holidays because I didn’t want to be tempted. He was sad but understood.

Tell your family and friends how you will handle holiday food, baking, and social events. Ask for their support, especially if you have family members who normally pressure you to eat “just a little more.”

Research And Try Healthier Recipe Options

There are thousands of healthy recipe options available with the click of your computer mouse. Try a few before the holidays begin so you know what you like. I made a lower calorie stuffing, healthier pumpkin bread, and added new salad dishes to our holiday meals. Everyone liked them, and I created new family traditions that continue to this day.

Join A Fitness Group Now

If you are not already part of a fitness group, find one now. Sign up for a short-term gym membership, find a fitness boot camp in your area, or get a group of friends together three times a week and go for a brisk walk.

Exercise not only burns calories, but is also good for you mentally.

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Wellbeing

The Whole30 Diet: Is It All You Need to Lose Weight?

Disclaimer: Causes for being overweight vary for every individual. This means no individual result should be seen as typical, and results may vary for every person who tries a diet or weight loss program.
A quick search on Amazon for diet books returns over 180,000 options. Some focus on metabolism, others on emotions, and many on food choices. One popular book, The Whole30: The 30-Day Guide to Total Health and Food Freedom, by authors Dallas and Melissa Hartwig, is their most recent book. If you have heard of the diet but are wondering whether it works for weight loss, here are the basics of the plan.
The Whole30 diet is not for the faint of heart. There are rules.
Lots of them. And they are strict.
Now, that’s not a bad thing, but it is something to consider. If your personality rebels against rules or you do not like, or know how to cook, this diet may be hard for you to follow.
According to the Whole30 website, the basic rules of the diet are as follows:

  1. No added sugars at all. That includes honey, Sugar in the Raw, brown sugar, artificial sweeteners, and maple syrup.
  2. No grains are allowed.
  3. No soy products or legumes other than certain peas and green beans. The ban on legumes also includes peanut butter.
  4. You must abstain from alcohol completely.
  5. Dairy products are not allowed with the exception of clarified butter or ghee.
  6. Avoid food additives such as MSG, carrageenan, and sulfites.
  7. No “recreating” your past favorite desserts or junk foods with ingredients on the Whole30 list.
  8. The authors indicate you are not to weigh or measure yourself while you are on the Whole30 program.

The Good Things for Weight Loss

The program is restrictive, but there are some good things in the program for weight loss. When you follow this type of program, you will likely find your cravings for sugar reduced, you will eat a diet focused on real foods rather than processed foods, and you may be able to break the cycle of carb and sugar cravings.
All those can work in your favor in terms of losing weight. Eating a diet filled with fruits, vegetables, nuts, high protein meats, low calorie seafood, small servings of nuts and seeds, and eggs is a healthy way to eat. This type of diet may result in weight loss if your calories are kept at an appropriate level.
The authors of the diet indicate that weight loss is not the primary goal of the Whole30 program. Instead, they encourage followers of the diet to focus on their health, energy levels, and learning to eat in a completely natural manner.

The Difficulties for Weight Loss

The good is sometimes also the bad when it comes to diets and the Whole30 is no exception.
The restrictive nature of the diet makes it hard to follow 100 percent. I have worked with people who have tried it and lasted a few days or weeks before giving up. It is difficult to cut out entire food groups and make a drastic change in your eating habits all at once.
If you struggle with your weight, there are often emotional issues behind your struggles. The Whole30 does not directly address the emotions driving weight problems. Without dealing with the emotions that cause you to eat, an “eat this, not that” type of diet will seldom result in lasting weight loss.
Because there are no restrictions on portions or calories, it is possible to gain weight on the Whole30 diet.

If You Try the Whole30

If you want to try the Whole30 diet program, I’d recommend borrowing or purchasing the book to understand the entire program. Plan your meals carefully and monitor your calorie intake.
Be mindful of the calorie-dense foods on the program such as red meat, nuts and seeds, and oils. Eating too much of these foods can cause you to consume more calories than you need to lose weight.
Decide for yourself whether you will skip weighing yourself for the 30-day program. Personally, I would be hesitant to skip a weekly weigh-in for fear you could easily gain weight without realizing it.

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Sweat

10 "One-Spoonful" Hacks To Help You Lose Weight

A spoonful of food won’t make or break your diet, but some spoonfuls are better than others. When I was losing weight, I learned a lot about portion control, taking advantage of foods that were good for weight loss so I could get the most nutrition for my calories. These one-spoonful hacks are some I used when I was losing 150 pounds. Seventeen years into weight maintenance, I’m still using them.
1. Lemon Juice
I love a little lemon juice in my water and drink lemon-flavored water all day long. A spoonful of lemon juice adds flavor, gives you some vitamin C, and is almost calorie free. If you love flavored water like I do but don’t want the calories in most juices, add a spoonful of lemon juice and save your calories for real food.
2. Dessert
A single spoonful of your favorite dessert is a great way to control your calories and still have a bite of something decadent. I often have a single spoonful of cake at a party or a small spoonful of ice cream after dinner. The first spoonful is often the best, and if I really savor the tastes and flavors, I can stop at one spoonful.
3. Honey
Honey is a natural sweetener that has antioxidants and important minerals. While its benefit as a weight loss superstar has not been documented conclusively, you can use honey as part of your diet. I use a spoonful of honey as a way to sweeten plain Greek yogurt, hot tea, or oatmeal. A tablespoon of honey has just 64 calories, which isn’t much at all.
4. Chia Seeds
The first time I bought chia seeds my whole family groaned. Instead of telling them that chia seeds are full of iron, omega-3 fatty acids, and potassium, I quietly added them to spaghetti sauces, salads, and soups. There are only 69 calories in a half ounce (about a spoonful), and the 5 grams of fiber help you stay full. And my family? They still don’t know I add chia seeds to many meals.
5. Dark Chocolate
I do love some good chocolate but know that too much is bad for weight loss and maintenance. I get my chocolate fix by limiting how much I eat. When I want something sweet, I have a tablespoon of dark chocolate chips or a piece of dark chocolate. Each satisfies my sweet tooth in just 70 calories and gives me a boost of antioxidants.
6. Cayenne Pepper
We like spicy foods around our house. I often make vegetarian chili, Spanish foods, and Mexican dishes. Cayenne pepper has dihydrocapsiate, which may help your body burn fat. The downside is that you have to eat several spoonfuls a day for it to really make a difference. The upside is that every little bit helps.
7. Nuts
Nuts are popular in my house, and I always make sure to have them on hand. For weight loss, the key to gaining the benefits of nuts is to use them sparingly, which is why a small spoonful is perfect. Nuts give you protein and healthy fats, both of which help you feel full. Remember, though, that a small spoonful of nuts has about 100 calories. So measure them before you eat, and stop at one spoonful.
8. Hemp Seeds
Hemp seeds are not always easy to find in the small town where I live, but I get around that by ordering them online. A tablespoon of hemp seeds has 4 grams of protein, 56 calories, and a healthy dose of omega-3 fatty acids. They also have fiber, which keeps you feeling full. I use them in smoothies, in granola bars, and sprinkled on cereal.
9.  Spice Mix
A spoonful of spice mix is not only great for boosting the flavor of your dishes, but it may help regulate your blood sugar. If you have ever felt the crash that comes after eating sweets, you know that keeping your blood sugar relatively steady helps you avoid overeating. A spice mix that I make at home has cumin, pepper, a dash of cinnamon, Italian seasoning, and garlic powder. I add it to lentils and couscous and sprinkle it on steamed vegetables.
10. Mustard Seeds
Little tiny mustard seeds always amaze me. How does a big tree grow from such a minuscule seed? When you eat mustard seeds, they slightly increase your metabolic rate because of their thermogenic properties. I like using mustard seeds in a low-calorie potato salad, in deviled eggs mixed with hummus, in homemade salad dressing, or as a spicy rub for chicken.