Eat What You Love, Love What You Eat

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Weight Watchers not a diet? WHAT???

Author's Note: By request, in response to my post "Weight Watchers sues Jenny Craig - but who really loses?", I am posting an article I wrote on 01/03/08. Not much has changed:

I knew the New Year’s weight loss ads were coming…but I never saw this coming!

Weight Watchers claiming they are not a diet? WHAT??? The same DIET I restarted 17 times? (I don’t give up easily, especially when everyone said it was the best diet out there - so obviously that meant there was something wrong with me!)

If I had had to go to medical school 17 times, I would have finally decided that wasn’t working either.

But I was smart and determined enough to get through medical school so maybe the problem wasn’t me. When I saw one patient after another fail Weight Watchers too (please forgive me if I was the one who sent you there; I didn’t know better yet), I finally realized that diets don’t work (unless of course you are only interested in short term results).

So when I saw Weight Watchers using that very phrase, “diets don’t work,” I was astounded and offended. What were they charging me for all those years? And to add insult to injury, they are using my (now retired*) tag line, Stop Dieting, Start Living (I am not kidding; I had to take it off my home page www.AmIHungry.com but it has been printed on a bunch of my products since 2006!).

Maybe I’ll have to change mine to: Stop Dieting Weight Watchers, Start Living.* But then maybe they’ll revoke my lifetime membership and I won’t be able to rejoin for ”free” for the 18th time. They even have the nerve to say, “If diets worked, why are they changing every five minutes?” Good point! Why does Weight Watchers change every year? (Oh yeah, I have a similar line on my website, “If diets were the solution, there wouldn’t be a problem”. Maybe I should change that one too: “If Weight Watchers was the solution, there wouldn’t be a problem.”)

Really, if Weight Watchers worked, would anybody still be overweight? I RARELY meet an overweight person who hasn’t done it - at least once. Before any of you Weight Watchers fans write back telling me what a great diet, ooops, I mean lifestyle change, it is, just ask yourself a few questions:

1. If it’s not a diet, then why do they tell you how many points you can eat each day?
2. If it’s not a diet, then why do you have to earn the right to eat more by exercising?
3. If it’s not a diet, then why do you have to be weighed in?
4. If it’s not a diet, then how come vegetables are “free” instead of just good for you?
5. If it’s not a diet, then why is everybody on it talking about food ALL the time?
6. If it’s not a diet, then why do you have to weigh, measure and write down your food? (unless of course you choose their “Core” plan - then you can eat as much as you want of the foods they say are allowed).

I’m not saying Weight Watchers isn’t a “lifestyle change.” I’m just saying, who wants that kind of lifestyle?

* I've since changed my tag line to Eat Mindfully, Live Vibrantly. Weight Watchers can have Stop Dieting, Start Living - I'd rather talk about what I am going to do than not do!

Weight Watchers sues Jenny Craig - but who really loses?

Weight Watchers is suing Jenny Craig over ads they say are misleading. A Jenny Craig commercial features Valerie Bertinelli in a white coat (really?) claiming that its weight loss program is more than twice as effective. Weight Watchers says the studies took place ten years apart and did not compare the programs head to head.

So let me see if I've got this right. These two "weight loss giants" (as the media keeps calling them) are arguing about which program is better even though you can walk into any Walmart, any ballpark, or any waiting room in America and see that neither of them work long term.

In my ten years of helping people break free of yo-yo dieting, the vast majority have tried either or both of these programs and countless others multiple times. They've made their hopeful financial contributions to this 40 billion dollar industry and what do they have to show for it? Frustration, weight cycling, and a love-hate relationship with food.

There will be no winners here

As long as people continue to accept the false premise that temporary weight loss equals success and that weight regain is their own fault rather than a natural result of a restrictive process, they will continue to blame themselves and try (or retry) diet after diet. The flawed "weight management" paradigm perpetuates the eat-repent-repeat cycle and will keep these giants (and thousands of others) in business forever. (Read more about the critical paradigm shift in weight management.)

Research has already shown that diets are not the answer.¹ Ultimately, you are the loser - just not in the way they promised.

But you already know that. This lawsuit and your own experience should not cause you to ask, "What do I do now?" but "What do I do from now on?"

My recommendation? REALLY stop dieting and learn to eat mindfully and live vibrantly.² (Read Weight Watchers not a diet? What???)

¹ Mann, T. et al, (2007). Medicare’s Search for Effective Obesity Treatments: Diets are not the answer. American Psychologist, 62(3): 220-233.

² May, Michelle (2010). Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Austin, TX: Greenleaf Book Group. Available http://www.amihungry.com/eat-what-you-love-book.shtml

From black bananas to Banana Walnut Muffins

Mindful eating starts long before the first bite of food hits your mouth!

Transforming three black bananas into a dozen fabulous Banana Walnut Muffins is one of life's little miracles, don't you think?

 

Whole Wheat Banana Walnut Muffins

4 Tablespoons butter, softened
1/4 cup applesauce
2 eggs
2 Tablespoons of skim milk or water
3/4 cup packed brown sugar
1 cup mashed bananas (2 to 3 med)
1 3/4 cup whole wheat flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup coarsely chopped walnuts (divided)

1. Preheat oven to 350 degrees and grease muffin tin.
2. Beat first six ingredients 1 minute on low then 2 minutes on high.
3. In a separate bowl, combine flour, baking soda, baking powder, and salt.
4. Blend dry ingredients into the banana mixture.
5. Stir in about half of the walnuts.
6. Generously fill 12 muffin cups.
7. Top with the remaining walnuts and add a sprinkle of brown sugar.
8. Bake at 350 for 15 minutes or until knife comes out clean.

Rollercoaster or GPS: Take our Eating Cycle Quiz

The Rollercoaster Climbs Uphill Again

For the first few weeks of every new year, we get numerous phone calls that go something like this:

“Am I Hungry…how can I help you?”
“Can you tell me about your services?”

Inner sigh. After working in this field for ten years, I know that “Can you tell me about your services” means the caller doesn't know anything about Am I Hungry? They just found us in the local phone book under “weight management” when they were looking for diet pills, shots, meal replacements, or some other quick fix for their New Years' resolution.

The excitement of a fresh start has caused them to forget that they are on an old rollercoaster beginning a familiar uphill climb.

Perhaps you've made a similar call; I know I have. The marketing dollars spent on New Year's ads tempting us to try the latest fad (or to repeat an old diet that now claims it’s not a diet) could put a serious dent in world hunger. Oh the irony!

As much as I'd like to help these callers, throwing their money at the problem won't solve it. Until they recognize their own eating cycles and realize that it's possible to get off the rollercoaster, they'll stay strapped on that ride for the rest of their lives. What about you? Even though all the ads tell you they can get you "back on track," do you really want to go around again? You can hope it will be different this time but this rollercoaster STILL has an unavoidable downward spiral just over that steep hill.

Is Your GPS Turned Off?

We are each born with an internal "GPS" that guides us to eat when we're hungry, stop when we're full, eat what we love, and love what we eat - without thinking about food constantly in between.

Most people who struggle with chronic dieting and/or overeating don't even know they have a GPS - or they think theirs is permanently broken. You still have your GPS; it's just turned off. You simply need to relearn how to operate it again.

Just Step Back and Take a Look

Instead of getting back on that rollercoaster, take our new Eating Cycle Quiz to give you a fresh perspective as you set your course for 2010 and beyond: http://www.amihungry.com/quiz.shtml

Believe me...you CAN learn how to trust your internal GPS to guide you along. You'll discover that it is possible to enjoy the journey, manuever through unexpected obstacles, and find yourself exactly where you've always dreamed you could be!

Wishing you great health, peace, and joy!

P.S. In case you missed my holiday gift in the last issue, you can still download What to Do When You're Not Hungry to put on your refrigerator!

What to Do When You're Not Hungry - poster for your refrigerator

I have a holiday gift I'd like to share with you - a one page download to put on your refrigerator: What to Do When You're Not Hungry! Download Am I Hungry Holiday Gift 

This colorful poster will remind you of all the choices you have besides eating. Enjoy!

Recipes: Overeating and Instinctive Eating

Recipe for Overeating

Ingredients:
1 batch, bag, box, or large plate of food
2 tablespoons of deprivation
1 heaping teaspoon of guilt
Sprinkle of shame
Optional: fatigue, stress, resentment, loneliness, boredom

Directions:

1. Run yourself down physically by not sleeping, exercising, eating when you’re hungry, or consuming nutritious foods. Alternatively, wear yourself out by working too hard, being all things to all people, and trying to make everything perfect.
2. Place emotions on medium-high. Cover and simmer; do not allow steam to escape.
3. When you crave something you love, remind yourself that it's bad, fattening, or high in carbs.
4. When your cravings grow stronger, tell yourself that you're bad for wanting bad food.
5. Wait until an influential person such as your grandmother or co-worker insists you eat that food anyway to please them. Alternatively, sneak the food when no one is watching.
6. Sit down in front of the T.V. or choose another activity to distract yourself while you eat.
7. Before eating, garnish the food with guilt. If it’s still enjoyable, stir in some shame to ensure that the food is completely ruined.
8. Eat as quickly as possible to avoid tasting or enjoying the food.
9. You're done when you feel sick and uncomfortable.
10. Repeat steps 1-9 until can't stand it anymore. Try the Recipe for Instinctive Eating.

Recipe for Instinctive Eating

Ingredients:
1 or 2 servings of food you love
2 tablespoons of hunger
1 heaping teaspoon each of intention and attention
Sprinkle of trust
Optional: pleasure, enjoyment, celebration, tradition

Directions:

1. Care for yourself physically by getting adequate sleep, exercise, and nutrition.
2. Create a self-care buffer zone by regularly nurturing your body, mind, heart, and spirit.
3. When you’re hungry, consider what you want, what you need, and what you have to eat before choosing food.
4. Decide how you want to feel when you're finished eating; serve yourself accordingly (or adjust the portion if someone else served you).
5. When the food you crave isn’t particularly healthful, omit all guilt and shame. Remind yourself that all foods fit when you practice balance, variety, and moderation.
6. Sit down to eat and minimize distractions.
7. Savor the appearance, aromas, textures, and flavors as you eat.
8. Eat slowly and mindfully for maximal enjoyment from every bite.
9. Stop when you feel content and energetic.
10. Repeat steps 1-9 for the remainder of your life.

(From my Am I Hungry? E-News; subscribe and receive "101 Things to Do Besides Eat")

How to prevent and handle holiday overeating

I love the holidays. For weeks, our family has been planning for the significant meals we'll share. We're each assigned to bring the traditional dishes we've become known for-and with our large family, there's always plenty.

As much I love these special occasions, I now know that there's an invisible line that I can cross if I'm not mindful. That line separates a great celebration with wonderful food from an afternoon of discomfort and regret. I constantly remind myself I live in a land of abundance where food is available year round and it is almost always delicious. So why eat until I'm miserable? Why not enjoy the event and still feel good when it's over?

We live in a land of abundance, so deciding how much food you need to eat is critical for lifelong health and a comfortable weight. As importantly, when you eat the perfect amount of food, you'll feel content--just right! 

So how do you prevent holiday overeating...and what do you do when it happens anyway? Read rest of the article.

Save the Stuffing for the Turkey: Eating Mindfully on Thanksgiving

This holiday season, experience maximal pleasure by truly enjoying the wonderful food. By eating mindfully you’ll eat less and enjoy these special holiday meals even more.

The key to mindful eating is to notice the details. Pretend you’re writing an article about your Thanksgiving or other holiday meal for a gourmet magazine. (The following tips are from Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle.)

• Focus on the people you’re sharing your meal with. Engage in interesting conversations. Ask questions and really listen to your companions.
• Notice how hungry you are. If you aren’t hungry yet, become aware of the reasons you feel like eating anyway. If it’s for social reasons, then be social for awhile longer, then eat when you get hungry.
• Decide how you want to feel when you’re done eating. Stuffed and miserable? Or comfortable and content? Eating the right amount of food is not about being good but about feeling good. Fill your plate or order accordingly.
• Mentally describe the table setting and the ambiance. Notice the aromas, colors, textures, and presentation of the meal.
• Before eating, take a moment to be truly thankful about where your food came from, including all the people who invested their time, effort, and talent to get it from farm to plate.
• Choose food carefully by asking yourself what you want and what you need. Don’t waste your appetite on cranberry sauce shaped like a can if you don’t love it!
• Put one small bite in your mouth. You only have taste buds on your tongue so the flavors of a large bite of food are lost on your teeth, cheeks, and the roof of your mouth.
• Notice the texture and flavors of the food on your tongue then slowly begin to chew. Breathe since flavors other than salty, sweet, bitter, and sour actually come from the aromas.
• Set your fork down between bites. If you begin to load your next forkful your attention will be on the next bite, not the one you are eating now. And if you are focused on the next bite of food instead of the one you’re eating, you won’t stop eating until there are no more forkfuls.
• Sit for a moment and let the flavors and experience linger before you take the next bite.
• Notice as the food gently fills your stomach. Pause for several minutes in the middle of eating to reconnect with your hunger and fullness levels and enjoyment of the meal.
• Food is abundant this time of year (actually all year for many of us). Remind yourself that you can eat more later or at another meal so there’s no need to eat it all now and ruin the experience by being too stuffed.

Mindful eating is a great way to enjoy Thanksgiving and other meals more while eating less. You’ll be thankful that you did!

Twitter Your Weight? No weigh!

An article in the LA Times about a Twitter-equipped bathroom scale hit one of my hot buttons.

A scale is an external device that doesn’t accurately measure what’s going on inside your body or your head. More importantly, it does not measure your self-worth but it can sabotage your efforts, as in…

• I did so well this week. I deserve a treat!
• I was so good but I didn’t lose any weight. I might as well eat.
• I don’t have to weigh in until next week so I’ll splurge now and make up for it later.
• I was terrible this week and I still lost weight. I guess I don’t need to be as careful as I thought.
• I only lost a half a pound. It wasn’t worth it.

Some people say, “But I want to be held accountable.” Accountable to a metal rectangle on the floor? Accountable to a three digit number? Now, accountable to your Twitter followers?

The only accountability that really counts is your commitment to yourself. In the end, that is the only accountability that makes a difference.

If you do weigh yourself:

• Be honest about how the numbers affect you. If knowing your weight tends to backfire, put your scale under the sink or out in the garage. You can decline to be weighed at your doctor’s office or ask that they record it without out telling you the number.
• Decide how often you need to weigh yourself. Some people prefer to be weighed only when they go to the doctor but for most people once a week or even once a month is a good interval.
• You never need to weigh yourself more than once a day; if you do, you’re playing games by measuring meaningless physiological fluctuations.
• Let go of old benchmarks. You may never again reach your wrestling weight or your wedding day weight but you can live an active lifestyle and make conscious choices that will serve you now.
• Don’t weigh yourself to confirm what you already know. When you’ve been mindful of your choices don’t take a chance that the scale will give you an answer you didn’t expect and derail your confidence.
• Don’t use the scale to punish yourself. When you know you’re off track, focus on the changes you’ll make rather than beating yourself up.

A man I met at a conference said "I don't need to weigh myself. I have pants." I love the simplicity and accuracy of his method! A few ounces won’t make a difference but a few pounds will determine how comfortable he feels.

Look for other ways to assess your health and progress too:

• Resting heart rate, blood pressure, cholesterol or fasting blood sugar
• Minutes of walking, steps on your pedometer or pounds of weight you’re able to lift
• How do you feel? Tune in to your energy level, mood, and stamina

Ultimately these are the measurements that really count.

(This post is an excerpt from Eat What You Love, Love What You Eat by Michelle May MD)

Don't exercise to punish yourself for eating

Here is yet another example of a negative approach to eating and exercise from an article called "Can You Afford the Extras?" They might as well have renamed the feature:

How to Turn Exercise into Punishment

 

You've probably seen this sort of thing so often that you don't stop to think about how absurd it is. Exercise is for health and vitality, not for earning the right to eat or punishing yourself for eating.

Worse than being absurd, this kind of messaging often has the opposite effect. Instead of causing people to decide that the food isn't worth it, they decide that the exercise isn't worth it. 

Subconsciously, the message people hear is, "If you eat _______ (fill in the blank with something you love), you have to do X minutes of _______ (fill in the blank with some dreaded exercise). No wonder so many people say they hate to exercise!

To illustrate the stupidity of this kind of threatening approach to eating, just imagine if it were the other way around:

If you want to bicycle for 20 minutes, you have to eat two chocolate truffles

Ridiculous, huh? Then why do they think it makes sense the other way around?

Now contrast that with this short video about the power of making physical activity FUN!

Enough said.