So what causes holiday stress? Simply doing too much, eating, drinking and spending too much.  Being together too much, or not being together enough.    What can we do to help manage this stress? Slow down and get organized.  Planning is the key!  Do you really think your family and friends are going to be enraged that you did not actually bake that pie, but instead got it from a bakery?  I don’t.  So, if you don’t have the time to spare, don’t spend extra time and energy on those things.  Prepare ahead of time by having healthy food on hand for each meal.  Be aware of your intake and practice mindful eating.  And of course, as in the last blog, find what TRIGGERS you’re eating habits!

Change your expectations for togetherness.  Think back to previous years, and how much time you can really spend with your family and friends before feeling anxiety and stress, then schedule your time accordingly.  If you are experiencing loneliness, try to invite a group of friends over for a night in.  You can also volunteer at a local shelter to help those less fortunate than yourself!  And the number 1 thing to help yourself not get as stressed this year……BREATHE!  It’s a no brainer, but sometimes we forget.  Take 10 minutes to yourself every day, even if you have to sit in the bathroom.  You will be surprised at the serenity you will get from it.

Happy Anniversary to Creve Coeur, Missouri franchise owners, Lisa Bampton and Katie Marland.  Lisa and Katie opened their store 2 years ago, on November 11, 2009.  

Pounds and Inches Away currently has 3 company owned locations as well as 11 franchise owned locations in 7 states.  If you are interested in your own franchise, please contact Cory at 877-442-4249, or email Cory at Cory.Scrutton@paiausa.com.

Red Chard, Apple and Cinnamon
6 T. water
1/4 tsp. cinnamon
Pinch of nutmeg
Pinch of allspice
Pinch of salt
Pinch of pepper
4 drops Cinnamon stevia
2 c. chopped red chard leaves
1/2 apple sliced thinly

Add spices to heated water.  Fold the chard and apples gently into the mixture and cook over medium heat for about 5 minutes. Servings: 1 vegetable and 1/2 fruit
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Maintenance Recipe

    Crustless Pumkin Pie
1 3/4 cups (small can) canned pumpkin
2 eggs
1 cup 2% milk
2 tsp. cinnamon
1/2 tsp. ginger
1/2 tsp. nutmeg
0 calorie sweetener of choice equal to 1 cup sugar

Put all of the ingredients in a microwave safe bowl.  Beat with a whisk to mix.  Put in microwave uncovered.  Cook on high for 8-10 minutes, depending on the power of your microwave.  Check halfway through.  Pie is done when the outside edges start to pull away from the sides.  Insert a knife in the center, making sure it comes out clean.  Take out of the microwave and cover bowl with a plate for 5 minutes.  Serve warm or cold.  Cut into 8 slices.  Tastes great with a tablespoon of sugar free whipped topping.

Servings: 8, Calories: 52, Fat: 1.9g, Carb: 9.5g, Dietary Fiber: 1.9g, Sugar: 3.4g, Protein: 3.0g

We all have a sweet tooth once in awhile, even after completing the VLCD phase of the diet!  If these feelings creep up on you, and you need something to satisfy the craving, try our new Wafer cookies (3 flavors) and Chocolate Soy Snacks.  These sweet snacks are an excellent source of protein, calcium, and fiber (Wafers: 15g protein, 9g fat, 6g sugar, 13 carbohydrates and 200-210 calories,  Chocolate Flavored Soy Snack: 15g protein, 6g fat, 8g sugar, 11 carbohydrates, 150 calories).   These maintenance friendly sweet treats are available at participating locations.  Stop by your local Pounds and Inches Away Store today and satisfy your sweet tooth!

10 Healthy Holiday Eating Tips

The holiday season is upon us.  You’ve worked so hard to get into shape and the temptations can be overwhelming.  Now is the time to create a plan that will allow you to enjoy your holiday favorites without blowing all of your previous efforts.  The following tips will help you plan your strategy and avoid packing on the pounds this holiday season!

1. Eat before the party.  The idea of saving calories by not eating throughout the day and indulging later does not work. You’ll be famished when the time arrives and run the risk of binge eating at the party.  Have a mini-meal containing a small portion of protein and carbohydrate (ex. a cheese stick, low sugar piece of fruit, greek yogurt, or protein bar) an hour or so before you leave.

2. Ensure one healthy option will be available.  Offer to bring a healthy dish such as a protein, fruit or vegetable tray or a low fat/low calorie dessert, which will guarantee you a favorite dish that you can enjoy.

3. Move throughout the party.  If you are socializing with friends or family, pick areas far from the food buffet.  This will prevent you from unconscious nibbling, which could impact your goals to maintain your weight. 

 4. Limit or Avoid beverages with calories.  Holiday drinks and alcoholic beverages are loaded with calories (up to 500 calories per 8 oz serving).   Use sugar free products like seltzer water, flavored waters and other sugar-free drinks and drink mixes to avoid those unnecessary calories.  Alternating your holiday beverages with a glass of water will help with your urges to sip.

5. Always use a plate and utensils.  Finger foods are easy to unconsciously over-consume .  Place all of your food selections onto a plate and use utensils to eat whenever possible.   DO NOT feel obligated to eat everything on your plate, especially if the taste is unappealing or it’s not one of your favorites.

6. Have lighter foods first.  Start out with a small plate of salad or vegetables first.  Then go back for your main course.

7. Do not deny yourself.  Closely review your food choices.  Limit the fried foods, cream-based soups, casseroles, pies, processed meats, pastries and baked goods.  When you make your selections, serve yourself only 3 bites of each in addition to your protein. This will allow you a bit of indulgence without the guilt.  Remember, if it’s really not one of your absolute favorites, don’t waste the calories on it.

8. Pair up!  The buddy system will help you stay on track.  Find someone else who is attending the party who is striving for similar weight loss and healthy living goals. Use each other for accountability to stay on track.

9. Focus on activities other than eating.  Remember the true meaning of holiday get-togethers.  Focus on family, friends and reconnecting, while limiting the time spent hovering over the food.  Engage in fun activities such as board games, card games, gift exchanges, and other activities that do not involve food.

10. Maintain perspective!  If you over indulge, don’t panic and throw caution to the wind for the remainder of the holidays.  Overeating one day will not break your plan.  Instead, spend the next few days focusing on healthier choices of proteins and low-sugar carbohydrates (fruits & vegetables) and you’ll be right back on track!

I believe that changing your relationship with food can truly lay a foundation of successful weight management.  Emotional eating is one of the biggest reasons people gain weight, am I right?  Overcoming emotional eating is tough, especially when you can’t figure out what triggers you to do it.  So your first assignment is when you catch yourself eating, no matter the reason, write it down.  If it is simply just time to eat a meal, write it down.  If it is because you are sad, hungry, angry, bored, or even happy, write it down!  Go back in 1 to 2 weeks and figure out the reasons you eat.

Your next assignment is to find different ways to cope with your feelings about eating.  If you are sad, watch a sad movie, cry, get all your emotions out.  Movies I love are “My Sisters Keeper”, “Armageddon”, and “City of Angels”.  If you are eating because you are angry, cleaning is a great way to be silent and think things through!  I know what works for some may not work for others, but it is up to you to figure out what triggers your eating habits, and what works best for you to help you control the urges to eat!

On a side note, if you are committed and in this for the long haul, find a good support system to help you.  Find people who really want to be there for you, and support the steps you are taking to make yourself the best YOU!

by: Gary Taubs, January, 2008,

It’s all about the carbs.  Low-carb eating has a long scientific pedigree and is based on understanding how our bodies metabolize and store fat.  This history dates back to the 1860s, when a 66-year-old 5-foot-5 200-pound Englishman named William Banting was unable to lose weight despite taking up vigorous exercise, eating less and using purgatives and diuretics.  Then, working with his physician, he lost 50 pounds on a starch-free diet of mostly meat, fish and game.  Banting wrote a 16 page pamphlet that was so popular that, within a year, “banting” entered the English language as a verb meaning ”to diet”.  Over the next century, researchers established why such diets might work.  The conclusion?  All calories aren’t equal.  Refined and easily digestible carbohydrates such as white bread, crackers, pasta and potatoes (our mother was right), soft drinks and candy have a uniquely fat-promoting effect on the body.  Protein and, most surprisingly, actual fats, in foods such as butter and well-marbled steak, won’t make you fatter – only carbs (sugars and starches) will.  In fact, when highly refined carbohydrate foods, such as sugar, molasses, white flour and white rice, were introduced to societies that didn’t have them-as happened to Inuit, African and South Pacific cultures 100 years or so ago-widespread obesity first appeared.

Eating carbohydrates triggers your body to release the hormone insulin.  Once it’s in the bloodstream, insulin helps glucose (from the carbs you eat) get into your cells for quick energy.  But fat cells respond to insulin by absorbing some of these carbs and all the fat from your meal, turning them into stored fat.   As long as insulin is elevated, your fat cells accumulate fat but won’t release that stored fat.  Your body gets fatter and you can’t use any of your fat energy.  After your meal is absorbed, your insulin level is supposed to taper off.  Then your body chemistry changes and you can use the fat you’ve stored, giving you energy and preventing hunger.  You need these carb-free, low-insulin periods to be able to burn stored fat so you don’t gain weight.

What happens if your meal doesn’t have carbs?  You release very little insulin; you store few, if any, calories as fat, and you use your stored fat.

Source:  Excerpt from “The No-Exercise Diet: Good Fat, Bad Fat (Foods for More Energy) – by Gary Taub, Ladies Home Journal – January 2008

Apple Cobbler

1 sliced apple

1/8 t. cinnamon

1 packet stevia

Toss the above ingredients and arrange on a microwave safe plate. 

Topping:

2 Classic flavored MelbaToast Rounds

Cinnamon

1/4 packet stevia

Sprinkle apples with crumbled Melba Toast rounds, cinnamon and 1/4 packet of stevia.  Heat in microwave on high for 2 minutes.

Servings: 1 fruit and 1 starch

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 Maintenance Recipe

Buffalo Chicken soup

1 pound cooked chicken cut into bite size pieces
1/3 c. Frank’s Buffalo Sauce
1 can low fat cream of chicken soup
1 can low fat cream of mushroom soup
2/3 c. skim milk
2/3 c. low fat shredded cheddar cheese
3 oz. jar Hormel real bacon bits
3 oz. 1/3 less fat cream cheese

In a large sauce pan or crockpot, combine soups, milk, cheddar cheese and bacon and simmer.  Add cooked chicken and add to the soup along with the sauce.  Simmer 15-20 minutes or until all is creamy and warm.  You can add additional buffalo sauce to taste.  Enjoy.

Yield: 6 servings,  Serving Size:  1 cup

Per Serving: Calories 300, fat 12.7 g, carbs 10.3 g, dietary fiber 0.9 g, sugar 2.8g, protein 33.5 g

CAUTION:  High fat recipe, use in moderation and monitor daily morning weight closely, particularly during the first 3 weeks.