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Small changes will be “in” when it comes to weight loss in the New Year

ATLANTA (January 6, 2011) – For many people, losing weight will become a high priority this January. Refrigerators will be stripped of holiday leftovers, gym memberships will increase and new weight loss goals will be made. Fortunately, more than 186 million American adults – or eight out of ten men and women – say they already have been "weight conscious" during the past year, according to a national survey conducted by the Calorie Control Council (CCC). More than five out of ten (54%) have been trying to reduce their weight, and noted that exercise, cutting back on sugar, using low calorie or reduced sugar products, and restricting the size of meal portions are the most common approaches.

With so many Americans focusing on controlling and losing weight, what trends will emerge in 2012? The CCC is making these predictions when it comes to weight loss and obesity for the coming year:

1. More focus on farm to table: Trying to buy local products and cook seasonally.

2. Branching out and trying more international types of foods: food choices will be influenced more often by other countries and ethnic cuisines.

3. Trendy exercises: In terms of exercise, the “barre” exercises will become more popular – with an emphasis on strengthening and lengthening muscles, taking a cue from ballet and dancer type exercises.

4. Calories count: According to the CCC, eighty-two percent of American adults consume low-calorie and sugar-free foods and beverages, to reduce calories and cut back on added sugars in their diets. That number will increase as more low-calorie products and recipes are introduced to the public.

5. Family meals more in vogue: Due to the economy people are eating out less and there will be more of a focus on nutritious, easy recipes that can get to the table quickly, but still bring the family together on a budget.

“With life busier and more stressful than ever, rather than making a complete overhaul, people will be looking for small steps they can take to be healthier,” said Beth Hubrich, a registered dietitian and executive director of the CCC. “Simple lifestyle changes such as increasing fruit and veggies by one serving per day, cutting out 50-150 calories per day by eating fewer bites of a sandwich, choosing a diet soda or low-cal beverage in place of the regular versions, and exercising 10 minutes here or there, can make a big difference in 2012 – and hopefully for life.”

Overall, according to the CCC, 2012 will be a year of positive change when it comes to calorie control – both calories consumed, and calories burned. “Keep a daily exercise and food diary to really see how many calories you’re putting in and burning back off,” advises Hubrich. “And find a friend or family member to exercise with and compare healthy eating notes. A little friendly competition can help you stay focused on your goals. Also, just cutting 100 calories a day over the course of a year can make a major difference. That small amount – which most people will never miss – can result in a 5-10 lb. weight loss.”

For more information, along with free online calorie and exercise calculators, visit: www.caloriecontrol.org.
 

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About the Calorie Control Council
The Calorie Control Council, established in 1966, is an international non-profit association representing the low-calorie and sugar-free food and beverage industry. Today it represents 60 manufacturers and suppliers of low-calorie, low-fat and light foods and beverages, including the manufacturers and suppliers of more than a dozen different dietary ingredients including aspartame, saccharin, stevia and sucralose. For more information, visit www.caloriecontrol.org.

• Say no: I know you want to do everything, but the bottom line is that you are only one person and there is only so much of you to go around.  Choose those items that are the most important and let the other stuff go.  I have decided that this has to be the case with volunteering, too.  We pick two or three groups/charities with which we want to be involved and stick to that.
   
• Make exercise a priority: I find that if it is not the first thing I do during the day, it will never get done.  In this busy holiday season, something always comes up.  And, I find that if I do exercise first thing, I am much more likely to get more accomplished.
   
• Take the easy way out: That’s right – my sugar cookies are NOT going to be from scratch this year.  Although I would like to claim that I can be just like Martha Stewart and make everything happen and look beautiful, I do not have a “staff” of 50+ at my fingertips.  And, the bottom line is that my 5 year old does not care if they are store bought or made from scratch.  She just wants to decorate them.  And, all I really want is to see her smile, hear her laugh and make memories.  Twenty five years from now, she will only remember the good time we had together – not whether the cookies were made from scratch.
   
• Make healthier eating easy: Keep ready to eat (and washed) fruits and veggies on hand.  Find snacks that are portable and easy to eat (like reduced-calorie yogurt).  If  it’s easy to reach, you’ll be less likely to “cheat” and grab a cookie, brownie or other dessert.

• Say no: I know you want to do everything, but the bottom line is that you are only one person and there is only so much of you to go around.  Choose those items that are the most important and let the other stuff go.  I have decided that this has to be the case with volunteering, too.  We pick two or three groups/charities with which we want to be involved and stick to that.
   
• Make exercise a priority: I find that if it is not the first thing I do during the day, it will never get done.  In this busy holiday season, something always comes up.  And, I find that if I do exercise first thing, I am much more likely to get more accomplished.
   
• Take the easy way out: That’s right – my sugar cookies are NOT going to be from scratch this year.  Although I would like to claim that I can be just like Martha Stewart and make everything happen and look beautiful, I do not have a “staff” of 50+ at my fingertips.  And, the bottom line is that my 5 year old does not care if they are store bought or made from scratch.  She just wants to decorate them.  And, all I really want is to see her smile, hear her laugh and make memories.  Twenty five years from now, she will only remember the good time we had together – not whether the cookies were made from scratch.
   
• Make healthier eating easy: Keep ready to eat (and washed) fruits and veggies on hand.  Find snacks that are portable and easy to eat (like reduced-calorie yogurt).  If  it’s easy to reach, you’ll be less likely to “cheat” and grab a cookie, brownie or other dessert.

ATLANTA (Dec. 14, 2011) — It’s that time of year when extra calories lurk around every corner – baked goods at the office,  cocktails and snacks at holiday parties, chocolates in stockings and holiday dinners that can average more than 4,500 calories and 220 grams of fat, according to the Calorie Control Council. All these extras can add up to weight gain during the holiday season.

Fortunately, more than 186 million American adults – or eight out of ten men and women – say they have been "weight conscious" this year, according to a national survey conducted by the Calorie Control Council. Five out of ten (54%) have been trying to reduce their weight, and noted that exercise, cutting back on sugar, using low calorie or reduced sugar products, and restricting the size of meal portions are the most common tactics. 

The good news is that it is possible to celebrate the holiday season without putting on a single pound.

"By making simple substitutions, being physically active and eating smarter, you can enjoy the holidays without weight gain,” said Beth Hubrich, a registered dietitian with the Council. “The trick is to budget calories, keep portion sizes in check and remember that fruits and vegetables can fill you up without extra calories." 

Here are some helpful tips from the Calorie Control Council: 

• Exercise: There are a number of ways to be active including keeping track of steps per day with holiday shopping, ice skating, playing active video games, decorating, lawn work, and house cleaning. Exercise not only burns calories but also releases endorphins that help reduce stress and keep people in good spirits.
   
• Fuel Up before Heading Out: Try to have a healthy snack before leaving the house – whether going shopping or to dinner. Never go anywhere famished – it can lead to overindulgence and diet derailing.

• Portion Control: Save calories by choosing a smaller plate and taking a tablespoon or less of each holiday dish. Think of it like free samples – try one of each without going overboard. Desserts can even be served sample sized.

• Classics with Fewer Calories: Find and fix lower-calorie versions of your favorite dishes, desserts and beverages. Create healthier versions of holiday favorites by using skim milk instead of whole milk, applesauce in place of oil, or a sugar substitute in place of the sugar in a recipe. To thicken a liquid without adding fat, use one of the following: flour, cornstarch, potato flakes, yogurt, non-fat evaporated milk. Just by using zero-calorie sweeteners and lower-calorie ingredients, you can enjoy delicious food without feeling guilty.

• Socialize Away from Food: So often people find themselves socially snacking before and after meals. Try to strike up a conversation where food is out of sight. If there is a bountiful buffet, take a survey first. Skip foods that can be had “anytime” and opt for small portions of favorite holiday foods.  Make the first trip to the buffet also the last.

• Lighten up Leftovers: Skip the turkey sandwich with bread and gravy and instead go for turkey with leftover veggies. There are even salads, soups and other dishes that can be made with leftovers that are lighter on calories and help avoid holiday food burnout.

• The Buddy System: Don’t wait until New Year’s to make resolutions with a buddy – find a friend or family member before the holidays to exercise with and compare healthy eating notes with every day. A little competition can help both stay focused on their goals. 

For more sensible holiday eating tips, including an assortment of recipes for a lighter holiday menu, visit the recipe section of www.caloriecontrol.org.

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About the Calorie Control Council
The Calorie Control Council, established in 1966, is an international non-profit association representing the low-calorie and reduced-fat food and beverage industry.  Today it represents 60 manufacturers and suppliers of low-calorie, low-fat and light foods and beverages, including the manufacturers and suppliers of more than a dozen different dietary ingredients including aspartame, saccharin, stevia and sucralose.  For more information, visit www.caloriecontrol.org .

By Beth Hubrich, RD, CaloriesCount Contributor

It’s hard to believe the holidays are upon us, but since it’s officially December, I guess there is no denying it.  This Thanksgiving I felt especially grateful.  We have a wonderful little girl, a sweet baby boy and…  One on the way.  That’s right we are expecting our third child in May.  We are very excited (and a little nervous given that my son and the new baby will be just 15 months apart in age).

I become a zombie robot when a sugar craving hits:

1. Glassy-eyed and salivating, I venture into the kitchen and peek in all cupboards, the fridge and the freezer. I look behind cans, cartons and boxes hoping to find the perfect solution to my craving. Dried cranberries, prunes, naturally-sweetened cookies or even the perfect tea. If I’m lucky.

2. Upon finding nothing that appeals, I exit the kitchen in hopes of distracting myself.

3. Unless I’ve found something really engaging, I typically wander back into the kitchen and hope to find something that I missed the first time.

4. Repeat.

Needless to say this routine has got to stop. My mouth has got to stop dictating my actions. My brain and willpower are stronger than this, aren’t they? What on earth propels me to shut off my brain and re-enter the kitchen over and over again? It’s not like a little fairy flew in and sprinkled magic fairy dust on my prunes turning them into Oreos. The worst thing is, I’m not even hungry.

So, I created a solution.

The miracle is, it’s working.

I made a Bitch-Fit (BF) Book. I labeled a notebook and set it on the kitchen counter. When I have a craving I go right to the book and write. I mean, write! Everything I am feeling, wanting and needing. I write anything and everything that comes to mind. By the time I’m done leaning against the counter writing, my craving has dissipated. I write until “it” is out of my system. Some entries are so passionate and desperate that my writing is hardly legible. I’m usually exhausted by the time I put the notebook down.

But it’s working. 

I highly recommend it. If you create your own BF book, please let me know how it works for you.

Disclaimer: Last night for some reason (where I’m at in my cycle?) even though I wrote in my BF book I felt like if there were a pint of Ben & Jerry’s cookie dough ice cream I would have eaten it. That’s one reason I don’t keep food like that in the house. 


Image found at: http://www.librarything.com/topic/44157

By Beth Hubrich

It’s been a very busy Fall season and I can’t help but wonder: where does the time go?  I know that things are always busy, but the Fall is always especially crazy but lots of fun, too.  And, speaking of fun, my family just got back from 8 magical full days at Disney.  It was great and we really had a blast.  In my opinion, when it comes to kids, Disney really is one of the most magical places on earth.  Just before our Disney trip, I had a chance to attend the American Dietetic Association’s (ADA) meeting.  It was great to see so many colleagues and reconnect with fellow dietitians.  (Plus, my five year old and 9 month old got to tag along and we finally “met” Shamu and went to the San Diego zoo.  That zoo is incredible.  The baby hippo was my favorite!!) 

While at the ADA meeting I got to attend many  informational sessions.  I learned a lot and it really got my wheels spinning.  One of the sessions I attended was the “Great Sweetener Debate.”  It was certainly lively to say the least.  I’ll share more insights from this session later, but I have found that there really is a lot of misinformation about low and reduced-calorie sweeteners out there – even among health professionals. 

Which reminds me, I wanted to share another site that I am a part of: www.theskinnyonlowcal.org 

From low-cal and sugar-free foods and beverages, recipes and exercise, to facts about calories – theskinnyonlowcal.org covers important tips and advice you need to know about making a healthy lifestyle work for you. It’s even integrated with more helpful info on social media!

  @SkinnyOnLowCal  

Speaking of thoughts, mine keep turning to fried turkey.  I know, you thought you would never hear a dietitian endorse fried turkey – but it’s the one day I indulge.  My dad is a master at frying turkeys and I cannot wait.  So, what’s a gal to do while trying to maintain her “girlish figure” and still enjoy the holiday festivities?  I’ll definitely cut back this week – focus on lots of fruits and veggies and I’ll try to go easy on the portions on the actual turkey day.  I’ll only opt for those items I really love (e.g., it’s got to be great to be worth the calories!).  And, of course – extra servings of exercise from now until the big turkey day.   And if you want more great tips and recipes for your Thanksgiving, check out:  Stuff the Bird, Not Yourself

Here’s to a great day with friends and family and more than focusing on food, let’s all focus on our blessings and give thanks!!

Did you know that the average American may consume more than 4,500 calories and a whopping 229 grams of fat during Thanksgiving?! You heard that right – 4,500 calories! And sadly, those figures only include snacking and the traditional Thanksgiving dinner, not breakfast or late evening munching. 

The average holiday dinner alone can carry a load of 3,000 calories. And most of us nibble our way through more than another 1,500 calories in dips, chips, appetizers and drinks both before and after the big meal. To put it into visual terms, the average person may consume enough fat at a holiday meal to equal three sticks of butter.  

So how can you avoid packing on the pounds this Thanksgiving? Check out our feature, Stuff The Bird, Not Yourself. It features helpful tips and even a great video that debunks some of those holiday meal myths that have been going around since, well, probably the very first Thanksgiving.

 And be sure to try our low-calorie versions of classic holiday dishes: 

Sugar-Free Sweet Potato Pie

Roasted Vegetable Savory Bread Dressing

Herb Roasted Turkey Breast

Lower-fat Gravy

Cranberry Spritzer Punch

My pattern is always the same: The mere thought of chewing on something sweet and I become orally fixated. Needy.

Temptation…..

I must put something sweet on my aching tongue or I’m convinced it will wither. I fantasize about donuts and ice cream and cookie dough for a second, and visualize going to the grocery store to buy whatever I want.

Temptation….

I ditch that idea and consider what’s available immediately: A chocolate bar, chocolate chips or my husband’s pint of ice cream.

Temptation….

The more I fantasize how satisfying it’s going to be, the more the momentum builds. As I scan cupboards, fridge and freezer the momentum speeds up. When I make my decision to take the chocolate bar and have my way with it, the momentum is unstoppable. Minutes later I have regret and begin the pattern of self-deprecating.

If I had stopped the pattern of thoughts from the beginning, I could have stopped the initial momentum.

I discovered this on Saturday. Friday was my last day of work in an office, and I decided it was time to go without sugar again. Saturday.

It’s now Monday, almost noon, and I haven’t had an issue with cravings. I decided to ignore them. I’ve also created a BF (Bitch Fit!) book to log any and all thoughts, feelings and cravings. It sits on my kitchen counter. I hope to identify more emotions/situations that lead me to desire sweets.

In the meantime, I’m abiding by the AHA’s daily recommended added sugar quotient, which is 6 teaspoons for women, 9 for men. I will only be eating non-refined sugars like maple syrup, honey and dried fruit but no more than 6 teaspoons a day. So far, so good.

My goal is to someday crave only whole foods, you know, the kind nature intended.

More thoughts on Temptation: 

Wikipedia defines temptation as: “…A temptation is an act that looks appealing to an individual. It is usually used to describe acts with negative connotations and as such, tends to lead a person to regret such actions.”

Some proverbs, quotes and other verses describing temptation:

“The spirit is willing, but the flesh is weak.”

“And lead us not into temptation, but deliver us….”

“Good habits result from resisting temptation.”

“I generally avoid temptation unless I can’t resist it,” Mae West.

“Temptation is the fire that brings up the scum of the heart,” Shakespeare

My pattern is always the same: The mere thought of chewing on something sweet and I become orally fixated. Needy.

Temptation…..

I must put something sweet on my aching tongue or I’m convinced it will wither. I fantasize about donuts and ice cream and cookie dough for a second, and visualize going to the grocery store to buy whatever I want.

Temptation….

I ditch that idea and consider what’s available immediately: A chocolate bar, chocolate chips or my husband’s pint of ice cream.

Temptation….

The more I fantasize how satisfying it’s going to be, the more the momentum builds. As I scan cupboards, fridge and freezer the momentum speeds up. When I make my decision to take the chocolate bar and have my way with it, the momentum is unstoppable. Minutes later I have regret and begin the pattern of self-deprecating.

If I had stopped the pattern of thoughts from the beginning, I could have stopped the initial momentum.

I discovered this on Saturday. Friday was my last day of work in an office, and I decided it was time to go without sugar again. Saturday.

It’s now Monday, almost noon, and I haven’t had an issue with cravings. I decided to ignore them. I’ve also created a BF (Bitch Fit!) book to log any and all thoughts, feelings and cravings. It sits on my kitchen counter. I hope to identify more emotions/situations that lead me to desire sweets.

In the meantime, I’m abiding by the AHA’s daily recommended added sugar quotient, which is 6 teaspoons for women, 9 for men. I will only be eating non-refined sugars like maple syrup, honey and dried fruit but no more than 6 teaspoons a day. So far, so good.

My goal is to someday crave only whole foods, you know, the kind nature intended.

More thoughts on Temptation: 

Wikipedia defines temptation as: “…A temptation is an act that looks appealing to an individual. It is usually used to describe acts with negative connotations and as such, tends to lead a person to regret such actions.”

Some proverbs, quotes and other verses describing temptation:

“The spirit is willing, but the flesh is weak.”

“And lead us not into temptation, but deliver us….”

“Good habits result from resisting temptation.”

“I generally avoid temptation unless I can’t resist it,” Mae West.

“Temptation is the fire that brings up the scum of the heart,” Shakespeare