I’m working toward scheduling more time for exercise. I hope to incorporate some of the ideas Armand has for me into my daily routines. I felt wonderful on the days I exercised. I’ve decided to try to do something six days a week: cardio and stretching four times a week and weight training and stretching on the other two days. It’s been a long time since I’ve stretched. I’ve always known the benefits of stretching but I have convinced myself that I don’t have time. It has been a little awkward, but I know if I continue doing it, as you say, “my body will thank me.”

You had a pretty good week of exercise all considered. As you know, cardio activity is your No. 1 priority and at least you are focused on that.

It’s nice that you feel the benefits of stretching. Most people are too tight and don’t realize it until they attempt to stretch and discover they aren’t as flexible as they thought.

This week I would like you to get in at least two solid weight-training sessions. For your cardio portion, try to make at least one of your workouts last 40 minutes. This will help build your endurance as well as accelerate your body fat loss.

Happy Thanksgiving!

I am glad you got the fat-gram counter and evaluated the fat content of your food. It is most useful to do this on a meal-by-meal basis, so you are aware of your fat intake and can make changes in your food choices as the day progresses. At the end of the day, total the fat grams. Then average your weekly fat grams — your fat average was 46.5 grams per day for five days. Continue to work toward your goal of 30 grams of fat a day.

As you were able to see, croissants, sausage, pepperoni, cheese and Chinese food can really make the fat grams add up. I know these were not your preferred choices, and you did try to keep the serving sizes smaller, but you can see that with your hectic lifestyle you eat more calories than you really intend to. You will need to be more proactive about planning lower fat meals whenever you can.

It appears you eat when you are hungry, and don’t often eat when you are not. More often, the problem is when to stop eating. If you are at a hunger level of 8, you have probably had too many calories. I know — the food is really good. Try to eat more slowly, so you can sense your fullness. You can always take the extra food home, or save it for later. Maybe you are hungrier than you realize, and when you finally get to sit down for a meal (with your busy lifestyle) it is a treat.

You can switch to the weekly food record. Keep recording your hunger level and fat grams, total the day, and assess the weekly fat grams. Have a wonderful Thanksgiving!

The behavior chain helped Sammy to make a specific plan. The idea behind the behavior chain is to look for places where a link can be broken. There may be many places where the chain can be broken, but it is best to choose a link that is realistic and more easily accomplished. For example, John could go to the store and not buy candy bars or he could buy one and save it for after dinner when he could enjoy it (rather than eating it quickly while driving). Although these are possible, they seem difficult given that John is already hungry. After reviewing his options, Sammy decided to break the behavior chain by eating an afternoon snack at a regular time each day. This would prevent him from being hungry on his way home and decrease the likelihood of impulse buying.

Sammy’s case illustrates the usefulness of describing and defining problems specifically and then breaking them into small parts. Sammy can now focus on a specific plan that he can implement, review, and evaluate.

Summary

Losing weight and maintaining new lifestyle habits are difficult for some people. This process of change becomes even more difficult when we experience unexpected setbacks. The key is to expect setbacks and preplan strategies to conquer and overcome these difficulties. Mary’s case illustrates one way to view and address the seemingly common problem of motivation. Rather than viewing setbacks as a motivational problem (implying traits such as laziness or a lack of discipline), consider the benefits and costs of further weight loss. If the costs exceed the expected benefits, motivation for further weight may wane.

John’s case was different. He discovered that clearly defining the problem and then breaking it into smaller parts helped get him back on track. Focusing on one problem at a time and choosing a specific solution provided Sammy with a new way of solving problems.

Remember, no one is perfect. To expect perfection is an illusion and unrealistic. Expect to have difficulties and plan strategies to deal with them. Blaming your problems on some character flaw is counterproductive—it will not solve the problem. I hope these suggestions and worksheets can help you to identify specific behaviors and ways to effectively address them. The worksheets above are for you to use.

Once the negative self-talk is identified, it is important to examine the validity of these thoughts
and the benefits or detriments of such thoughts.The last step is to restructure one’s negative
self-talk. The new self-talk is more adaptive, helpful, and accurate and includes
the types of comments we use with friends. At first, the new self-talk may
seem unnatural, uncomfortable, and takes a lot of time, thought, and
effort.

It may even seem untrue. Individuals who are in treatment for eating
disorders, body image, or both, often state, “Why should I try this if I don’t
believe these new thoughts?” This is a good point. In fact, you may not believe
or like these new supplements.

However, over time and with practice, you may
come to believe these statements and to appreciate the advantages of more
positive or neutral thoughts (described below). The harmful consequences
of repetitive negative thoughts will become more evident as you examine them.
As you realize how these thoughts affect your feelings and behaviors you will start asking yourself,
“How can I not try these new thoughts?”

The field of obesity treatment has witnessed remarkable changes during the past three decades. First, and most significant, is the substantial increase in the number of people who are overweight or obese. Indeed, over half of the adults in the United States are now overweight or obese and the economic and public health costs associated with obesity are staggering. Second, many types of obesity treatment have been introduced, with varying degrees of success in short-term weight loss. However, maintenance of weight loss remains the major challenge. Third, fad diets continue to be popular with the general public because of their many weight loss claims, but they deliver little except transient results, ultimate frustration, and potential health risks.

This article presents an historical overview of some of the more popular fad diets and their associated hazards. It reviews current knowledge about the biology of weight loss, including the physical changes that occur in the body when people restrict their caloric intake in order to lose weight. In addition, the need for further research leading to the development of a more sound approach to therapeutic weight loss is emphasized.

Description:It is believed that the Greeks probably named asparagus, which means “young shoots”. British settlers brought the veggie to North America during the 1600s in the form of “crowns”. Crowns are the first year growth of the underground stem and roots from which the asparagus is usually grown. The crowns are used to start the plants to cut down an extra year if plants from seeds are used. Asparagus (female plant) has red berries, which birds like to eat and then carry to other fields or parts of the garden so that asparagus can be non-cultivated. Asparagus is a perennial and in the first year is not harvested and looks much like a fern. After three or four years, the asparagus plant can produce crops for about 15 years. Generally speaking, European consumers prefer the white asparagus because of its tenderness and sweetness. Rule of thumb on whether to use a knife or fork when eating It’s okay to eat asparagus with your fingers as long as the stalks are not dripping with a sauce or butter.

Nutrient content According to Meredith Sayles Hughes in Stinky and Stringy Stem and Bulb Vegetables, “asparagus provides an amazingly well-balanced range of substances. Included are potassium, which keeps our water levels in balance; fiber, which keeps our digestive systems running smoothly; vitamin B6, which helps make the best use of our food; and thiamin, important for daily energy. Of all vegetables, asparagus has the highest content of folic acid, the key component necessary for blood cell formation. Asparagus has no fat and very few calories, about four per spear.” Also, it neutralizes poisonous chemicals. The green variety has more vitamin C than the white.

Peak season: Peaks in March and April. Can be available all year round. In the U.S., California, New Jersey, Washington, and Michigan are the chief sources of asparagus.

Selection: Look for spears that are uniform in appearance and deep green color, which indicates higher quality. Buy stalks that have compact buds and taut skin. Select stalks about the same size for even cooking. How to tell if stalks are firm? Hold a stalk from the bottom and it should stand up straight no matter how thin the stalk.

Storage: Can store several days wrapped in a damp towel in the refrigerator or wrap stalks in a damp paper towel with foil around the paper towel.

Preparation: Spears that are larger than your pinkie finger will need to be peeled. Break off the woody or tough part. When serving cold, place cooked asparagus in an ice bath or run under cold water. For cooking, find the tender part by bending the spear several times until you find the most flexible place and snap it off at that point. Then you can make an even cut with your knife.

Granted, not everyone likes pumpkin. In fact, its popularity has declined over the centuries since it was first discovered in the Andes mountains in 3000BC. It used to be a staple in every kitchen before refrigeration was invented. The tough outer shell of pumpkins kept it fresh for many months after harvest. But today that’s not a worry for most of us, so the need to grow it as all but vanished.

Then there’s the yuk factor. Some people may be turned off by pumpkin’s texture and taste. But we’re sure that’s just because the pumpkin wasn’t cooked properly or seasoned properly. That’s truly a shame because it’s one of the most versatile and nutritious veggies today.

Nutritionally, an average serving includes less than one gram of fat, just 49 calories, no cholesterol and 310 percent of your daily adult requirement of vitamin A.

How do you tell the difference between a pumpkin and a squash?
Throw a pumpkin into the air, and when it hits the ground it becomes squash. (Ouch) Okay, enough joking around. Let’s see what recipes we have for you:

Pumpkin peanut butter spread
We did say these recipes would make portable foods, didn’t we?

1 medium apple, quartered but not peeled
1 cup pumpkin, chopped
1 tablespoons Tang or 1/4 cup orange juice
1/2 teaspoon cinnamon
1/4 cup dried cranberries (optional
1 cup peanut butter

Prepare the pumpkin by cutting a whole pumpkin in half, scoop out the seeds and sprinkle halves with cinnamon. Place the halves, flesh side down on an oiled/sprayed cookie sheet. This allows the moisture to drain out of the flesh as it bakes. Pop it into a 350F (180 C) oven for about 1 hour, or microwave for 5 to 6 minutes or until just tender.

Let cool for 5 minutes before scooping cooked flesh into blender or food processor along with apples, cranberries; puree until smooth (Remove any large fibrous threads). In a small bowl, combine peanut butter and Tang, then add to blender and pulse until combined well. Cover and refrigerate, use as spread for sandwiches. Makes about 2 and half cups.

Pumpkin cookies
No silly, they aren’t the size of pumpkins!

1 cup butter
3/4 cup sugar
1 cup cooked (see recipe above) pumpkin, fibrous strings removed or canned pumpkin
1 egg
2 cups flour
1 cup raisins
1/2 cup molasses
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/2 teaspoon salt

Preheat oven to 375F or 200C. Blend shortening and sugar, mix in molasses, pumpkin and egg. Stir in dry ingredients, spices and raisins. Drop by the tablespoonful onto an ungreased baking sheet. Bake 10 to 12 minutes. Makes 12 to 14 large cookies.

Mini Pumpkin Cheesecakes
12 ginger snaps
2 and half cups ricotta cheese
1 cup canned pumpkin or squash puree
1/2 cup brown sugar
2 eggs
1 and half teaspoons vanilla
1/2 teaspoon allspice
1/2 teaspoon cinnamon
1/4 teaspoon powdered ginger or minced ginger
3/4 cup non-dairy whipped topping, thawed
1/2 cup mixed dried fruit

Place one ginger snap in bottom of each of 12 cupcake papers. Beat ricotta cheese until smooth. Add remaining ingredients except topping and dried fruit, mix well to combine. Pour into cups and bake at 350F or 180C until lightly set. Turn off heat. Let stand in oven for 1 hour. Cool on rack and chill overnight in fridge. Top each mini cheesecake with one tablespoon of topping with a sprinkling of dried fruit. Makes 12 servings.

Pumpkin or Squash Candies

1 medium-sized non-stringy squash such acorn squash (should be a little bigger than your hand)or pumpkin
2 tablespoons butter
2 tablespoons maple syrup
2 tablespoons brown sugar
2 cups pure maple syrup
pinch of cinnamon
1 cup puffed whole wheat or 2 cups Rice Krispies

Cut squash in half lengthways, scoop out seeds. Put one tablespoon butter, sugar and syrup in each half. Sprinkle with cinnamon.

Bake at 350F or 180C until tender about 30 to 45 minutes, depending on size of squash. Or, microwave for 15 minutes on High. Pour juices into bowl and let cool. Mix with 1 cup maple syrup before pouring into an ice cube molds. Add shishkabob sticks cut to quarters as ‘popsicle sticks’ after 1 hour in freezer, then refreeze for 1 more hour. Makes 12 popsicles.

Meanwhile, scoop squash/pumpkin flesh into blender once it has cooled slightly. Add 1 cup maple syrup and blend till smooth. Roll in puffed whole wheat or Rice Krispies, then refrigerate for at least 1 hour, uncovered. Makes 12 ‘crunchy outside, chewy inside’ squash or pumpkin candies.

Did you know? Most commercially-made pumpkin pies aren’t made with pumpkin. They’re a mixture of squash, rice flour and starch. So don’t despair if your made-from-scratch pumpkin pie is a little stringy!