Weight Control
Carolyn Classick-Kohn,MS,RD
Do you want
to be in control of your body weight? Then don't
follow a diet. Instead, take the lead!
Eating right to look better, to feel better, and
to live better is not a passive act. The mark of
a good diet plan is one that takes you beyond
the mentality of "following a diet". A good plan
takes you through the steps that will help you
lead yourself to your goal. Yet these important
steps are ones most people never take!
The
first step is the one less taken
The reason most people never take the first
action step is that it's missing in most diet
plans! That first step is:
Evaluate
what you're doing now
This is the
single most important step you can take to get
things off to a good start. Sure, we all know
that we don't always "eat right" or that we
simply "eat too much". But it takes more than
common sense to make changes that lead to
permanent weight control (otherwise we would all
be at our perfect weight!) And I'm not talking
about simply keeping a record of what you're
eating. A thorough evaluation of your diet
habits, how much, how often, and what types of
foods you eat is essential - it's the step that
starts you off on the right path towards
positive and permanent change. Taking the time
up-front to evaluate your current diet habits
can keep you from reaching a "diet dead-end," so
take the time to do this!
Evaluation
is an ongoing process, and it's a skill a good
leader must have to reach any goal. It starts
you off on the right path and helps keep you on
track as you apply new habits. Consistently
evaluating your situations and setting a new
course of action (or adjusting the old one) will
get you where you want to go.
At Personal Dietitian, we use a professionally developed
diet survey that gets to the heart of what you're eating
now. It's one of the differences between following a generic
"off the shelf" plan and one that is designed to your needs.
It helps identify the good things you're doing now, and the
most effective changes you can make right away to have the
most impact. It's a real eye opener, even for people who
think they knew everything about their diet and how to "eat
right." Did you know that some of the foods you think you
eat "once in awhile" can make the difference between losing
weight and staying the same? Do you know how often you can
eat some of your favorite foods and still maintain a healthy
diet that leads to good weight control? To learn how your
diet habits are impeding your long term weight control,
consider purchasing the Personal Diet Plan. Each diet
designed by our dietitian is custom designed to your
specific needs and includes an assessment of your current
diet. Personal Diet Plans start as low as $19.95 per 3
months. A minimum membership of 3 months is required for all
plans. PersonalDiets are delivered directly to your email
Register now!
|
 Looking
for answers to your diet questions?
Try Personal Dietitian's Q & A!
Personal Dietitian's expert answer all
members questions personally but also
answers many public questions at our
public site: Dietbattles.com. Get
answers to your questions in our the
dietitian's Q & A email archive
[We respect
your privacy so names and specifics are
deleted in all published responses.]
Dear Carolyn,
My name is Mary. I know I need to lose
weight. I weigh 185 and am 5'1
.I know I'm an emotional eater and
that's not good. I usually go to a gym
at least 3 days a wk but haven't really
gone since we moved in April. I know I
need help and don't know where to start.
Like I say I'm an emotional eater out of
control. Thank You
Dear Mary:
Recognizing that you eat for emotional
reasons is an important observation, and it
is something you can take positive action to
change. First of all, you are not alone. For
many, many people, certain emotions cause
them to eat beyond feelings of hunger.
Common emotional cues are depression, anger,
boredom, frustration, loneliness (to name a
few). Typically, when people cite emotional
eating concerns, I suggest that they
extra help beyond getting a weight loss
plan. For our members, we have a counseling
referral inventory (it's a self-scoring
assessment) that you can take on our site
that can help you determine what level of
support you might benefit most
from. Although when you have a diet
membership plan, you have access to the
dietitian, such questions usually involve
food/nutrition/exercise rather than
psychological issues. That's why we
have access to other forms of support that
so many people need: diet pals (e-mail peer
support) for friendship and support, and an
on-line licensed counselor for issues where
professional help is needed. This may be
enough, but you may also need help from a
qualified counselor in your local area - you
can start by asking your physician for a
referral if that is the route you choose.
It's never a bad time to get a healthier
eating plan, but do review your options for
getting some extra help with your emotional
concerns.
Carolyn
Classick-Kohn, MS,RD |
Recipes,
Convenience Exchanges and Ideas for Dining:
|
 Marinating
meat before cooking can prevent cancer-causing
substances from forming whenever meat is burned
or charred, according to recent findings from
scientists at Lawrence Livermore in California.
It doesn't matter how long you marinate the
meat, just coat before cooking for better health
and great taste! Source: KOVR, Sacramento,
CA
Here's a
great summer recipe to try:
Lemon
Chicken Kabobs
3 whole lemons
1 tablespoon Canola oil
1 tablespoon sugar
1 tablespoon white vinegar
1/4 teaspoon salt
1/4 teaspoon cayenne pepper
1 clove garlic, minced
4 chicken breasts, skinned and boned
(total weight 16 ounces of meat)
3 small zucchini
1/2 pound medium-size mushrooms
Directions:
For marinade, grate 1 tablespoon
lemon peel and squeeze juice from lemons to make
1/3 cup. Mix lemon peel, juice, oil, sugar,
vinegar, salt, cayenne and garlic in a small
bowl. Cut chicken into chunks. Cut zucchini into
1-inch slices. Trim mushrooms. Add chicken and
vegetables to marinade, toss to coat. Cover and
refrigerate at least 2 hours.
On 14-inch skewers, thread chicken alternately
with vegetables. Broil (about 15 minutes) or
grill over barbecue until chicken is tender,
brushing with marinade and turning kabobs.
Makes 4
servings
Nutritional Information per serving (1/4
recipe):
190 Calories
19 grams carbohydrate
6.5 grams fat
23 grams protein
46 mg cholesterol
178 mg sodium
Eating guidelines: 2 lean meat, 1/2 vegetable,
1/2 fruit |
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