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Archive for December, 2015

 

Hot apple cider traditional winter season drink with cinnamon an

 

“It’s just what I do this time of year,” is what I hear often as a health coach. Yet year after year, pounds accumulate and we feel sick, tired, and disappointed as we approach a New Year with those 5-10 extra pounds.

Understanding habits is a great way to pinpoint what we are doing to sabotage ourselves. Brad Lamm in his book “Just 10 Pounds” describes 6 Eating Habit Styles. Maybe you will recognize yourself in one or two of them.

Then for each one I will give a strategy to get you back on track. Don’t’ worry if you identify with more than one.  If you’d like to take the quiz email me at diana@zestylifenyc.com.

  1. The Emotional Eater: In this style, a person uses food as comfort. We eat when we are happy, sad, or bored… and everything else!  The foods tend to be comfort foods:  like macaroni and cheese, meatballs and gravy, grilled cheese sandwiches, or cookies. Can you relate?

The problem occurs when you notice you are gaining weight and not feeling good about it.

Tip:  Become aware of what  foods you reach for and how many calories the foods contain. Either replace them with foods that have less calories (low fat cheese) or eat a smaller portion size.  For a grilled cheese sandwich, have half a grilled cheese for half the calories.  To lose one pound of fat, we have to eat 3,500 calories less (or burn it off with exercise).

  1. The Habitual Eater: This is a person who is good with structure and sticks with it until they have an emotional  trigger.  They are not flexible when problems arise, like with time restraints and responsibilities and do things like skipping meals, eating fast foods, or they eat that brownie everyday at 4pm.

Tip: Take an organized approach to meal planning. Use a guide like portion control. Imagine a hand as a way to do meal and snack planning.  My clients love this. It gives them a visual to plan their weekly food.  For example, a fist is one cup or 200 calories of pasta or rice. On a 1500 calorie diet, you are allowed one fist per meal. So make a pan of rice and divide it into 5 portions in the refrigerator for the week. You can do the same for protein like chicken. The palm of the hand is 3 ounces or 150 calories.

  1. The External Eater:  External  cues are all around us in NYC, restaurants, windows, grocery stores and at holiday party settings. It can be difficult to say no. Since the external eater is visual, take a few moments each day to visualize yourself in that little black dress or your favorite slacks. What weight do you want to be? Weekly, keep track of those numbers.

Tip: When you go to a holiday party, decide ahead of time to pick foods that will support your desire to keep slim. It’s a habit! When at a party pick vegetables, eat fruits and protein (cheese, hummus) that  will keep you fuller longer. If you are full you are less likely to be tempted.

  1. The Critical Eater: This person is knowledgeable about dieting and exercise but can become obsessive about dieting rules. It is all or nothing thinking. They have forgotten how to enjoy food and are very hard on themselves if they make a mistake.

Tip:  Focus on what foods you want to enjoy and take the focus off “bad” foods. Enjoy cooking, even if just once a week cook a dish that is healthy but tasty. It could be for friends. Find the joy in healthy cooking and eating with friends.

Here is a good resource for “good-looking”, healthy, and delicious foods. I use a lot of their recipes.

  1. The Sensual Eater: Is the person who really appreciates food and loves every bite and does not say no.  They enjoy every bit of pasta, lobster, and sauces.  This can really add calories and weight.

Tip: At a restaurant, share a meal.  After every bite, drink a glass of water to reduce the addictiveness of the flavors. Begin to shift to cooking that will give you a broader range of tastes.  Soups are a fabulous example. Add 3 or more vegetables, broth, chicken or tofu and some pasta with herbs like sage and tarragon.  Flavorful, and you are creating a broader range of flavors for the taste buds.

  1. The Energy Eater: Is the person who listens to their hunger and feeds the body as necessary. But many people reach for more fast acting carbohydrates like breads, crackers, and granola bars which cause more hunger (because of an insulin spike)  and they tend to unknowingly eat too many calories.

Tip: Eat 3 meals and 2 snacks per day. Limit fast acting carbs, and emphasize slow carbohydrates like vegetables, fruits, and non starchy grains (Quinoa). Stamina foods are protein and fats. Eat protein at every meal.  Protein can be nuts, low fat cheese, cottage cheese, tofu, rice and beans. Avocado is a fabulous fruit/fat for energy people. It will fill you up and is good source of the right kind of fat.

A great snack is 1/8 of an avocado  crush and spread over whole grain crackers.

It’s very important to start your day with a breakfast of 24 grams of protein. Your body has been fasting all night. I find smoothies to be an easy and convenient way to be sure to get the day off to a fabulous start and have fewer problems with cravings.

Set the stage for a fabulous New Year and new you with self knowledge and a shift in habits.  I always say, “Where there is a will, there is a waistline!”

NOW is the time to prepare for your healthy 2016! Contact me for details – the Fresh Start Cleansing program begins on January 11th.

E-mail diana@zestylifenyc.com

Call or text 216-526-5496

Fresh Start flyer

Live Life With Zest,

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Special: Free Shipping on orders over $75. Offer ends December 15th.

The holiday theme of 2015 is Ageless!

The other day I was crossing Bowery Street with 2 armfuls of shopping bags. They were heavy and I could not bear to wait for the next light. I had five more seconds to cross and the oncoming cars were restless. I was running out of time when a 21 year old angel grabbed my arm so I would not get hit by an approaching car. As he let go of my arm when we reached the curb, he said “You are in better shape than I am.” He was out of breath. Not sure how old he thought I was. Really did not want to know!

But I got to thinking, how are we defining age? And that the best gifts are ones that last, the gift of looking and feeling young, so we can breathe easy while racing across streets…and no one has to know how old you are!

This holiday season, give the gift of health to all of the ageless beauties and gents in your life! Here are my top 12 picks:

Holiday Gift Guide (2)

 1. Vivix – Liquid or Liquigels

2. Enfuselle Anti-Aging Duo: Time Repair AMC + E Repair PM

3. Shaklee 10 Turnaround Kit – lose 10 lbs and 10 years!

4. Stress Relief Complex – Keep cool under stress!

5. Pump it up – Physique & Performance

6. Enfuselle Cleansing Gel & Balancing Moisturizer

7. Men’s After-Shave Duo: Enfuselle Hydrating Toner & Calming Complex

8. Get Clean Kit -avoid rashes from harsh chemical cleaners!

9. Basic H & Germ-Off Wipes – quick and easy clean!

10. Enfuselle Infusing Mineral Masque & Refining Polisher

11. Enfuselle Instant Firming Serum

12. Get Clean Water Pitcher – fresh water is the elixir of life!

For more holiday fun & gift ideas, please join me this Sunday, December 13th for my Holiday Brunch Open House! 

holiday brunch

Live Life With Zest,

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