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Is Work Making You Fat?
By Melissa Walker for WeightWatchers.com
Imagine sitting in the same position all day with just the occasional break for a quick bite or to run to the bathroom. No, we're not talking about life in prison. It's just an average day at the office for most of us. Working on a computer for hours taxes your body and your mind; and factors such as lighting, noise levels and even the feel of your chair all come into play.
The worst of it is, those eight hours of sedentary existence, day after day, week after week, can contribute to significant gains on the scale. But you can make some simple changes to maintain good eating and exercise habits even while you put in your 40 plus hours each week. The key is to recognize unhealthy work behavior and reverse it.
Stress = overeating. The deadline for the report you're working on is fast approaching, your e-mail Inbox is flooded with "Urgent" messages and you can't remember the last time you actually saw the top of your desk. "People respond to stress in different ways," says Dr. Jerry Teplitz, PhD. "But one common response is to reach for food — it's a comfort to many of us." Taking a break may be the last thing on your mind when you're in a time crunch, but often, that's just what you need to reduce tension and to counter the urge to stress-snack.
Try this quick de-stressing movement for your eyes: "Look away from the monitor and raise your eyes to the ceiling. Then look down to the floor as if your eyes are following a column. Move them up and down three times while keeping your head and neck still — it's yoga for your eyes."
Avoid office "spread." Desk jobs are sedentary jobs, and sedentary jobs can result in weight gain and muscle atrophy. The answer: Strengthen your muscles while you work. Dr. Frederick Vagnini, director of heart health centers in New York, recommends three on-the-job exercises to get moving without cutting in to work time:
Work for it. When you're away from home, you don't spend all your time within arm's reach of the refrigerator. Set up the same winning dynamic at work. Don't store snacks in your desk. Instead, keep them in your office kitchen or ask a co-worker to hold them for you. That way, you'll have to make a conscious effort to get up and move before you can reach for a treat.
Take charge of your eating destiny. Certified personal trainer Debbie Mandel suggests bringing small portions of mixed nuts, fruits and healthy energy bars from home so you will always have something to tide you over when your noontime meeting decides to order in. Better yet, help place the order and suggest a restaurant that offers some healthy options.
Control your thirst. Sometimes you get so involved in your work that you can forget to stay hydrated. It's important to keep swigging water throughout the day. "Sitting down all day is emotionally and physically draining," says Teplitz. "Sipping water can help curb the snack impulse." Another bonus to drinking up: "You can use water bottles to do some lateral raises, bicep curls and shoulder presses right at your desk," says Mandel.
Next Steps
To find more stress-relieving office stretches for mind and body, check out 5 great at-your-desk stretches.
5 Great At-Your-Desk Stretches
By S. Kirk Walsh | 8/11/2003
It's around three o'clock when you notice the stiff soreness in your shoulders and the leaden heaviness of your eyelids. All you want to do is find a comfortable spot in your cubicle and curl up for a quick catnap. But instead, you must deal with a phone that won't stop ringing and a relentless barrage of e-mails, and your boss just demanded your expense report.
For most, a mid-afternoon pick-me-up means grabbing a candy bar from the vending machine or kicking back a double cappuccino from the corner coffee shop. Next time, why not try a little stretching to shake off the late-afternoon blahs?
Here are a few stretches you can try anytime of day whenever you — and your body — need a quick dose of re-energizing. They are adapted from yoga expert and relaxation consultant Darrin Zeer's Office Yoga (Chronicle Books, 2000) and Office Spa (Chronicle Books, 2002). Most of these can be done while you're working — when you restart your computer after it freezes, in between phone calls, or while you're waiting for a fax to go through — so it doesn't mean squeezing another "to do" into your already-hectic schedule.
Kick-back Log-on Pose: While sitting at your desk, interlace your fingers behind your head. Relax your elbows and shoulders. Breathe and stretch your elbows back.
Keyboard Calisthenics: Place hands in prayer position, move fingers in all directions and stretch. Squeeze fists tight. Then, stretch your fingers wide. Interlace your fingers and rotate hands.
Neck Rolls: Drop your head to one side. Roll it around in a wide circle, and then switch directions.
Chair Stretches: While sitting, interlace your fingers below your knee. Bend your leg up, and then stretch your forehead to your knee. Switch legs. Another stretch for your chair: Cross your left leg over your right. Place your right hand or elbow on the crossed knee. Gently turn your body to the left and look behind you. Switch legs, and twist the other way.
Lower Back Bend: Grab the edge of your desk or counter, and step back a couple of feet. Spread your feet shoulder-width apart. Let your upper body stretch down, relaxing your head and neck.
Also, Zeer stresses the importance of breathing throughout the workday. "With all of the stress, we are literally holding our breath all day," he explains. "By taking a long, deep breath, you'll instantly relax your body and de-stress your mind. You can't beat that."
Next Steps
For tips on how to turn that diet-killing desk into a weight loss tool, read Dieting on the Job.
dieting on the job
By Melissa Sperl | 1/5/2004
We probably don't need to tell you how tough it is to lose weight when you sit at a desk all day, five days a week. Chances are you aren't eating very healthily at work, either. What's a dieter to do?
"Weight control is simply a mathematical equation," says Melinda Hemmelgarn, MS, RD, nutritionist at the University of Missouri. "To lose weight, you must burn more calories than you take in." If you sit at a desk all day, you're sedentary and more likely to snack, and you're unlikely to win the calorie contest.
9-to-5 Diet Strategies
The solution is to make the most of your desk's diet potential. We surveyed weight-loss experts and dieters who've done it. Here are the tricks they believe work best.
Eat your lunch at a park a few blocks away, and walk there instead of driving.
Walking to a colleague's desk rather than e-mailing or calling.
Take the stairs instead of the elevator.
Park as far away from the front door as possible.
Include exercise breaks in your calendar. Treat them just as you would any other appointment — you have to be there!
Place your wastepaper basket far away from your desk so you'll have to move to throw away garbage.
Place your phone out of reach so you'll have to stretch or even get up to answer it.
lunchlesson
By Liz Yeh | 1/12/2004
You've finally resolved to lose those extra pounds, and your weight-loss efforts have been going okay — when you're at home. But what do you do when you forget to pack lunch or get stuck in a high-calorie catered meeting? It's harder to stay on track when you're at the mercy of other people's food.
How do you keep from falling off the wagon? Here are some guidelines to help you reach your goal:
Watch your portions. Healthful eating is largely about portion control. Have the chicken chow mein, but only eat 1 cup of the massive portion they give you. Fill out the rest of your plate with a side order of steamed veggies.
Look at preparation. In the lunch line, skip the pot roast or any other fried, greasy food that will make you feel weighed-down in the afternoon. Instead, head for grilled or steamed dishes. Choose lean sources of protein, such as chicken or fish. If breading or creamy sauces are unavoidable, then scrape them off and add lemon juice, salt and pepper. Alternatively, spice it up — many flavorful options such as mustard, soy sauce and vinegar are calorie-free.
Go for lean. When it comes to sandwiches from the deli, again, stick with the leaner meats (chicken, turkey, even roast beef) and steer clear of high-fat mayo or dressings. Instead of Thousand Island dressing on your pastrami sandwich, use mustard. Choose flavorful high-fiber bread over white.
Soup it up. In general, soup provides some good choices. It's warming and filling, perfect for cold weather or overly air-conditioned offices. Minestrone, lentil, tomato and other vegetable soups are good choices, and cream of anything doesn't have to be off-limits — just reduce your portion size and team it up with a fresh salad.
Vote for veggies. They're ideal steamed, raw or grilled. Have a big salad, but watch high-calorie add-ons like croutons, cheese and dressings. Fruit salads are also a refreshing, healthy choice.
So don't panic the next time you're stuck eating "work food." As in your career, choose wisely and you'll be rewarded for a job well done!
Heading out to a restaurant for lunch? Get some Fast Food Pointers.
fast food pointer
By Leslie Fink, MS, RD | 4/23/2004
Ever get the urge to sink your teeth into some greasy fast food? Few of us don't! So we compiled a list that highlights some of the friendliest options at popular restaurants, plus recommendations from some dieters on our message boards. Hey, if you're going to indulge, it might as well be worth it!
Simply make sure that you eat nutritiously the majority of the time, and the occasional planned-for splurge won't hinder your weight-loss efforts. After all, enjoying all foods in moderation is a healthy motto for a healthy life. And if you use your 35 FlexPoints and earn some activity POINTS, you'll be a step ahead of the game.
Just remember that the first bite tastes the same as the last, so there's no need to "super-size" your fast food order. And kids' meals are always an easy strategy for controlling your portion sizes.
Kentucky Fried Chicken
Another dieter on our message boards swears by KFC's BBQ chicken sandwich.
Chicken breast without skin
3
Chicken breast with skin-Original Recipe
10
Honey BBQ flavored Chicken Sandwich with sauce
6
Honey BBQ wings (6 pieces)
15
Triple Crunch chicken sandwich without sauce
9
Triple Crunch chicken sandwich with sauce
13
McDonald's
"10 POINTS for the whole thing and you even get a TOY!" raves one dieter about MickyD's McNugget Happy Meal.
Baked Apple Pie
6
Apple Danish
8
Cheeseburger
7
Double Cheeseburger
12
Chicken McGrill without mayonnaise
6
Chicken McGrill
9
French Fries, small
5
French fries, large
12
Hamburger
6
Big Mac
14
Vanilla reduced-fat ice cream cone
3
Vanilla Shake, small
12
Subway (U.S.)
At just 4 POINTS, Subway's Veggie Delite Sub comes highly recommended.
Roast Beef Sub
5
Meatball Sub
12
Roasted Chicken Breast Sub
6
Classic Italian B.M.T. Sub
11
Seafood & Crab Salad
4
Seafood & Crab Sub with light mayonnaise
9
Tuna Sandwich
7
Tuna Sub
10
Taco Bell
A Mexican food fan on our site says Taco Bell's bean burrito without cheese is filling and POINTS-worthy.
Beef Taco
4
Double Decker Taco
7
Fiesta Burrito (chicken or steak)
8
7-layer Burrito
12
Nachos Supreme
10
Nachos BellGrande
18
Taco Salad with salsa and without shell
9
Taco Salad with salsa and with shell
19
Wendy's (U.S.)
A Wendy's regular recommends their small cup of chili and plain baked potato.
Plain Baked Potato
5
Bacon & Cheese Baked Potato
13
Chili, small
4
Broccoli & Cheese Baked Potato
10
French fries, small
5
French fries, Great Biggie
12
Grilled Chicken Fillet Sandwich
6
Chicken Club Sandwich
11
Junior cheeseburger
7
Single hamburger with everything
9
One of the keys to weight-loss success is learning to feel full on fewer calories. Read Get More Satisfaction out of Your Food for ideas on how more can be less.
get more satisfaction out of your food
By Sandra Agababian | 3/2/2003
Satiety, that lasting feeling of fullness at a meal's end, the feeling that you're no longer hungry or deprived, isn't a luxury when it comes to losing weight. In fact, it may be your ticket to lifelong weight management.
"To get more satisfaction out of food, the idea is to fill up on foods that give you a lot of volume for relatively few calories," says Karen Miller-Kovach, MS, RD, chief scientist at Weight Watchers International. For example, 1/4 cup of raisins and 1 2/3 cups of grapes have the same number of calories, but with the grapes, you obviously get to eat much more, and you're apt to feel more satisfied when you're through.
Besides fresh fruit like grapes, other satiating high-volume foods include complex carbohydrates that are high in water, air and/or fiber, such as air-popped popcorn, vegetables and whole-grains like brown rice, says Miller-Kovach. But lean protein-rich foods, such as a skinless chicken breast, low-fat or nonfat yogurt or skim milk can also contribute to satiety, she adds. That's why, for maximum satisfaction, you might want to make sure your meals also contain some lean protein, says Miller-Kovach.
Super-Satisfying Temptation Tamers
Other mealtime tricks for pumping up the volume in your food to maximize your satisfaction on fewer calories:
The Top 5 Diet Blunders
By Paula Kennedy | 1/1/2004
You're eating less and exercising more. Why won't that scale budge? Even when you feel like you're doing everything right, there are certain behaviors that can still get in the way. Are you guilty of any of these habits?
1. Skipping Breakfast
Running late for work again? Before you bolt out the door on nothing but a cup of coffee, be aware that skipping breakfast can be bad news for weight loss. Chances are, you're going to feel hungry later, and that may be when you have less access to healthy food and are more likely to reach for a doughtnut.
Antidote: Keep something on hand that you can eat on the run, such as fruit, yogurt or fat-free cereal bars.
2. Feasting on Family Favorites
When your kids or spouse have a favorite family meal, it's hard to ban it from your menu list. Family favorites, such as lasagna, are often high in fat and calories.
Antidote: Treat yourself to a smaller serving of the main meal and a large serving of vegetables or salad. It's also a good idea to try to find a lower-fat version of the family favorite.
3. Social Overeating
Eating whatever you wanted at a restaurant was okay in the days when people ate out only a few times a year. But these days we eat out every week, if not every day.
Antidote: Search the menu for meals cooked using low-fat methods, such as grilling or stir-frying, and ask for sauces and dressings on the side. That way you can control how much you have.
4. Not Counting Nibbles
A few potato chips while you clean the house. Just a sliver of cake while you cook dinner. When we snack, we tend to be standing up or have our attention focused on another task. This can lead to thinking the calories "don't count." Unfortunately, they do.
Antidote: Set ground rules, such as "I don't eat in the car or while I'm watching television." And always, always keep track of everything you eat during the day. Knowing you'll have to write it down will make you think twice about having that one bite.
5. Expecting Too Much Too Soon
After several months of dedication you're down in the dumps — you feel the scale has barely moved. Expecting too much weight loss too soon is an extremely common diet blunder. A healthy rate of weight loss is up to two pounds a week. But many people aim for more than that, then feel like failures and give up when they don't reach that unrealistically high goal.
Antidote: Make "slow and steady" your diet mantra. If you really don't believe that one to two pounds amounts to much weight loss, lift two pounds of butter the next time you're at the supermarket. You'll realize how well you're doing.
Read Shortcut Cooking for tricks that'll help you turn convenience foods into memorable meals — in minutes.
shortcut cooking
By Leslie Fink, MS, RD | 5/21/2002
If you're tired of takeout but too tired to cook, we have some solutions for you. Many convenience foods can be easily doctored up so that your meals taste like real home cooking — but involve far less effort. What's the secret? Cutting back on lengthy amounts of prep work and cooking time. Here are some of our recommended shortcut strategies:
Not sure you're ready to risk passing off half-home-cooked meals as your own? Nonsense, says Jodie Shield, M Ed, RD, recipe developer and nutrition consultant to The Chicago Tribune. "You have to let go of the Brady Brunch mentality … just because something's prepackaged doesn't mean it's not good."
Shield shares some of her super-fast meal ideas with us. A few more tips come from Bev Bennett, cookbook author and weight loss columnist for The Los Angeles Times Syndicate.
the no-time-to-cook guide
By Robin Vitetta-Miller, MS | 4/30/2004
Do you find yourself eating the same old meals over and over because you can't figure out what else to make — quickly? Or ordering takeout more often that you (or your wallet) would like? Shopping for the right foods can get you out of this rut. Check out our list of pantry staples, then try the 13 quick meal ideas that follow. The most you'll have to do is boil water!
Smart Shopping List
Now that you have your pantry stocked, here are just a few of the delicious dishes you can toss together — no recipe required!
Chicken Salad: Combine pre-cooked chicken breast, diced roasted red peppers, fat-free mayonnaise and gourmet mustard; spoon mixture into whole-wheat pita.
Hummus: Purée together chickpeas, tahini, garlic and lemon juice; serve with baked corn chips or whole-wheat pita wedges.
Tomato Pie: Top prepared pizza crust with garden-style pasta sauce, reduced-fat Parmesan cheese and oregano.
Royal Rueben: Make coleslaw (combine shredded cabbage/carrot mix and fat-free mayo); place slaw on whole-grain bread; top with lean roast beef and reduced-fat Swiss cheese.
Spicy Salmon: Combine canned salmon, diced pickled jalapeños, gourmet mustard and fat-free mayo.
Asian Chicken: Coat cubed, pre-cooked chicken breast with hoisin sauce; toss with water chestnuts and chopped celery.
Chicken Fajitas: Top whole-wheat tortillas with slices of pre-cooked chicken breast, green bell peppers and red onion; serve with fat-free sour cream and salsa.
Moroccan Couscous: Add boiling water to whole-wheat couscous; let stand 5 minutes. Add chopped mixed dried fruit, ground cumin and sliced almonds.
Turkey Wrap: Spread gourmet mustard on a whole-wheat tortilla; top with smoked turkey breast, reduced-fat cheese, shredded lettuce and sliced tomato; roll up.
Mexican Beans: Combine three-bean varieties (black, white, pink), canned tomatoes, diced yellow bell pepper, chopped fresh cilantro and chili powder.
Chicken-Chutney Sandwich: Spread chutney on whole-grain bread; top with slices of pre-cooked chicken breast and red lettuce.
Thai Fruit: Combine fresh and/or canned fruit (such as pineapple, mango, melon, grapes, papaya), sliced almonds and light coconut milk.
Barbecued Pulled Pork: Combine shredded, cooked pork and barbecue sauce; serve on whole-grain bread.
Learn how to turn one night's cooking into a week's worth of great dishes in Meals for a Week.
By Melissa Walker for WeightWatchers.com
Imagine sitting in the same position all day with just the occasional break for a quick bite or to run to the bathroom. No, we're not talking about life in prison. It's just an average day at the office for most of us. Working on a computer for hours taxes your body and your mind; and factors such as lighting, noise levels and even the feel of your chair all come into play.
The worst of it is, those eight hours of sedentary existence, day after day, week after week, can contribute to significant gains on the scale. But you can make some simple changes to maintain good eating and exercise habits even while you put in your 40 plus hours each week. The key is to recognize unhealthy work behavior and reverse it.
Stress = overeating. The deadline for the report you're working on is fast approaching, your e-mail Inbox is flooded with "Urgent" messages and you can't remember the last time you actually saw the top of your desk. "People respond to stress in different ways," says Dr. Jerry Teplitz, PhD. "But one common response is to reach for food — it's a comfort to many of us." Taking a break may be the last thing on your mind when you're in a time crunch, but often, that's just what you need to reduce tension and to counter the urge to stress-snack.
Try this quick de-stressing movement for your eyes: "Look away from the monitor and raise your eyes to the ceiling. Then look down to the floor as if your eyes are following a column. Move them up and down three times while keeping your head and neck still — it's yoga for your eyes."
Avoid office "spread." Desk jobs are sedentary jobs, and sedentary jobs can result in weight gain and muscle atrophy. The answer: Strengthen your muscles while you work. Dr. Frederick Vagnini, director of heart health centers in New York, recommends three on-the-job exercises to get moving without cutting in to work time:
- The Desk Workout. To strengthen calf and ab muscles — and to help with your posture — sit up straight and squeeze in your stomach as you lift up on your toes to tighten your calves.
- The Phone Workout. Whenever you pick up your phone, stand up at your desk to give your body a stretch and an energy boost. As you talk, one arm can do small circles, which help tone the upper biceps and triceps. Or, if you have a headset (and enough room for your wingspan), try circling both arms.
- The Copy Machine Workout. When you're running off a big batch of documents, don't just stand there while the machine sorts your reports. Do a set of lunges or march in place to get your blood flowing.
Work for it. When you're away from home, you don't spend all your time within arm's reach of the refrigerator. Set up the same winning dynamic at work. Don't store snacks in your desk. Instead, keep them in your office kitchen or ask a co-worker to hold them for you. That way, you'll have to make a conscious effort to get up and move before you can reach for a treat.
Take charge of your eating destiny. Certified personal trainer Debbie Mandel suggests bringing small portions of mixed nuts, fruits and healthy energy bars from home so you will always have something to tide you over when your noontime meeting decides to order in. Better yet, help place the order and suggest a restaurant that offers some healthy options.
Control your thirst. Sometimes you get so involved in your work that you can forget to stay hydrated. It's important to keep swigging water throughout the day. "Sitting down all day is emotionally and physically draining," says Teplitz. "Sipping water can help curb the snack impulse." Another bonus to drinking up: "You can use water bottles to do some lateral raises, bicep curls and shoulder presses right at your desk," says Mandel.
Next Steps
To find more stress-relieving office stretches for mind and body, check out 5 great at-your-desk stretches.
5 Great At-Your-Desk Stretches
By S. Kirk Walsh | 8/11/2003
It's around three o'clock when you notice the stiff soreness in your shoulders and the leaden heaviness of your eyelids. All you want to do is find a comfortable spot in your cubicle and curl up for a quick catnap. But instead, you must deal with a phone that won't stop ringing and a relentless barrage of e-mails, and your boss just demanded your expense report.
For most, a mid-afternoon pick-me-up means grabbing a candy bar from the vending machine or kicking back a double cappuccino from the corner coffee shop. Next time, why not try a little stretching to shake off the late-afternoon blahs?
Here are a few stretches you can try anytime of day whenever you — and your body — need a quick dose of re-energizing. They are adapted from yoga expert and relaxation consultant Darrin Zeer's Office Yoga (Chronicle Books, 2000) and Office Spa (Chronicle Books, 2002). Most of these can be done while you're working — when you restart your computer after it freezes, in between phone calls, or while you're waiting for a fax to go through — so it doesn't mean squeezing another "to do" into your already-hectic schedule.
Kick-back Log-on Pose: While sitting at your desk, interlace your fingers behind your head. Relax your elbows and shoulders. Breathe and stretch your elbows back.
Keyboard Calisthenics: Place hands in prayer position, move fingers in all directions and stretch. Squeeze fists tight. Then, stretch your fingers wide. Interlace your fingers and rotate hands.
Neck Rolls: Drop your head to one side. Roll it around in a wide circle, and then switch directions.
Chair Stretches: While sitting, interlace your fingers below your knee. Bend your leg up, and then stretch your forehead to your knee. Switch legs. Another stretch for your chair: Cross your left leg over your right. Place your right hand or elbow on the crossed knee. Gently turn your body to the left and look behind you. Switch legs, and twist the other way.
Lower Back Bend: Grab the edge of your desk or counter, and step back a couple of feet. Spread your feet shoulder-width apart. Let your upper body stretch down, relaxing your head and neck.
Also, Zeer stresses the importance of breathing throughout the workday. "With all of the stress, we are literally holding our breath all day," he explains. "By taking a long, deep breath, you'll instantly relax your body and de-stress your mind. You can't beat that."
Next Steps
For tips on how to turn that diet-killing desk into a weight loss tool, read Dieting on the Job.
dieting on the job
By Melissa Sperl | 1/5/2004
We probably don't need to tell you how tough it is to lose weight when you sit at a desk all day, five days a week. Chances are you aren't eating very healthily at work, either. What's a dieter to do?
"Weight control is simply a mathematical equation," says Melinda Hemmelgarn, MS, RD, nutritionist at the University of Missouri. "To lose weight, you must burn more calories than you take in." If you sit at a desk all day, you're sedentary and more likely to snack, and you're unlikely to win the calorie contest.
9-to-5 Diet Strategies
The solution is to make the most of your desk's diet potential. We surveyed weight-loss experts and dieters who've done it. Here are the tricks they believe work best.
- Snack wisely. "A lot of people snack while they sit at the computer," says Hemmelgarn. If you're one of them, be prepared. Keep healthy options handy so you don't rush off for an emergency visit to the vending machine. Bring fresh fruit, veggies and salsa, or cheese to work, and keep a stash of low-fat pretzels or granola bars on hand. One dieter's smart suggestion: Keep snacks not at your desk, but stowed away in a file cabinet. Out of sight, out of mind. If that strategy doesn't work for you, only bring the amount you want to eat each day.
- Drink up. As with healthy foods, keep enough water at your desk and you'll easily drink your six 8-ounces glasses by the end of the day. Keep a bottle or glass full of fresh water next to your computer at all times.
- Plan lunch. "I eat half of my lunch at 11:30; then, when the mid-afternoon munchies hit, I eat the other half," suggests one dieter. Schedule your lunch to protect against cravings. Also, says Hemmelgarn, it's best to bring your lunch from home — that way, you can control your portions and keep track of exactly how many calories you consume.
Eat your lunch at a park a few blocks away, and walk there instead of driving.
Walking to a colleague's desk rather than e-mailing or calling.
Take the stairs instead of the elevator.
Park as far away from the front door as possible.
Include exercise breaks in your calendar. Treat them just as you would any other appointment — you have to be there!
Place your wastepaper basket far away from your desk so you'll have to move to throw away garbage.
Place your phone out of reach so you'll have to stretch or even get up to answer it.
- Exercise during off hours. Get in exercise before and after work to offset all that sedentary time at your computer. "If you don't live too far, think about walking to work," suggests Wagner. "And if that's not possible, instead of spending an extra hour sitting in traffic, find a gym near your office and go there instead. Once you're done exercising, rush hour will be over and you'll still be home at the same time."
- Work out with friends. Get your co-workers in on the weight-loss game. That way, you can encourage each other throughout the day, have healthy lunches together and exercise together on breaks. Try organizing an at-work exercise or diet group. See if your company is willing to give you space and even funds for equipment (mats, weights, etc.).
lunchlesson
By Liz Yeh | 1/12/2004
You've finally resolved to lose those extra pounds, and your weight-loss efforts have been going okay — when you're at home. But what do you do when you forget to pack lunch or get stuck in a high-calorie catered meeting? It's harder to stay on track when you're at the mercy of other people's food.
How do you keep from falling off the wagon? Here are some guidelines to help you reach your goal:
Watch your portions. Healthful eating is largely about portion control. Have the chicken chow mein, but only eat 1 cup of the massive portion they give you. Fill out the rest of your plate with a side order of steamed veggies.
Look at preparation. In the lunch line, skip the pot roast or any other fried, greasy food that will make you feel weighed-down in the afternoon. Instead, head for grilled or steamed dishes. Choose lean sources of protein, such as chicken or fish. If breading or creamy sauces are unavoidable, then scrape them off and add lemon juice, salt and pepper. Alternatively, spice it up — many flavorful options such as mustard, soy sauce and vinegar are calorie-free.
Go for lean. When it comes to sandwiches from the deli, again, stick with the leaner meats (chicken, turkey, even roast beef) and steer clear of high-fat mayo or dressings. Instead of Thousand Island dressing on your pastrami sandwich, use mustard. Choose flavorful high-fiber bread over white.
Soup it up. In general, soup provides some good choices. It's warming and filling, perfect for cold weather or overly air-conditioned offices. Minestrone, lentil, tomato and other vegetable soups are good choices, and cream of anything doesn't have to be off-limits — just reduce your portion size and team it up with a fresh salad.
Vote for veggies. They're ideal steamed, raw or grilled. Have a big salad, but watch high-calorie add-ons like croutons, cheese and dressings. Fruit salads are also a refreshing, healthy choice.
So don't panic the next time you're stuck eating "work food." As in your career, choose wisely and you'll be rewarded for a job well done!
Heading out to a restaurant for lunch? Get some Fast Food Pointers.
fast food pointer
By Leslie Fink, MS, RD | 4/23/2004
Ever get the urge to sink your teeth into some greasy fast food? Few of us don't! So we compiled a list that highlights some of the friendliest options at popular restaurants, plus recommendations from some dieters on our message boards. Hey, if you're going to indulge, it might as well be worth it!
Simply make sure that you eat nutritiously the majority of the time, and the occasional planned-for splurge won't hinder your weight-loss efforts. After all, enjoying all foods in moderation is a healthy motto for a healthy life. And if you use your 35 FlexPoints and earn some activity POINTS, you'll be a step ahead of the game.
Just remember that the first bite tastes the same as the last, so there's no need to "super-size" your fast food order. And kids' meals are always an easy strategy for controlling your portion sizes.
Kentucky Fried Chicken
Another dieter on our message boards swears by KFC's BBQ chicken sandwich.
Lower POINTS
Higher POINTS
Chicken breast without skin
3
Chicken breast with skin-Original Recipe
10
Honey BBQ flavored Chicken Sandwich with sauce
6
Honey BBQ wings (6 pieces)
15
Triple Crunch chicken sandwich without sauce
9
Triple Crunch chicken sandwich with sauce
13
McDonald's
"10 POINTS for the whole thing and you even get a TOY!" raves one dieter about MickyD's McNugget Happy Meal.
Lower POINTS
Higher POINTS
Baked Apple Pie
6
Apple Danish
8
Cheeseburger
7
Double Cheeseburger
12
Chicken McGrill without mayonnaise
6
Chicken McGrill
9
French Fries, small
5
French fries, large
12
Hamburger
6
Big Mac
14
Vanilla reduced-fat ice cream cone
3
Vanilla Shake, small
12
Subway (U.S.)
At just 4 POINTS, Subway's Veggie Delite Sub comes highly recommended.
Lower POINTS
Higher POINTS
Roast Beef Sub
5
Meatball Sub
12
Roasted Chicken Breast Sub
6
Classic Italian B.M.T. Sub
11
Seafood & Crab Salad
4
Seafood & Crab Sub with light mayonnaise
9
Tuna Sandwich
7
Tuna Sub
10
Taco Bell
A Mexican food fan on our site says Taco Bell's bean burrito without cheese is filling and POINTS-worthy.
Lower POINTS
Higher POINTS
Beef Taco
4
Double Decker Taco
7
Fiesta Burrito (chicken or steak)
8
7-layer Burrito
12
Nachos Supreme
10
Nachos BellGrande
18
Taco Salad with salsa and without shell
9
Taco Salad with salsa and with shell
19
Wendy's (U.S.)
A Wendy's regular recommends their small cup of chili and plain baked potato.
Lower POINTS
Higher POINTS
Plain Baked Potato
5
Bacon & Cheese Baked Potato
13
Chili, small
4
Broccoli & Cheese Baked Potato
10
French fries, small
5
French fries, Great Biggie
12
Grilled Chicken Fillet Sandwich
6
Chicken Club Sandwich
11
Junior cheeseburger
7
Single hamburger with everything
9
One of the keys to weight-loss success is learning to feel full on fewer calories. Read Get More Satisfaction out of Your Food for ideas on how more can be less.
get more satisfaction out of your food
By Sandra Agababian | 3/2/2003
Satiety, that lasting feeling of fullness at a meal's end, the feeling that you're no longer hungry or deprived, isn't a luxury when it comes to losing weight. In fact, it may be your ticket to lifelong weight management.
"To get more satisfaction out of food, the idea is to fill up on foods that give you a lot of volume for relatively few calories," says Karen Miller-Kovach, MS, RD, chief scientist at Weight Watchers International. For example, 1/4 cup of raisins and 1 2/3 cups of grapes have the same number of calories, but with the grapes, you obviously get to eat much more, and you're apt to feel more satisfied when you're through.
Besides fresh fruit like grapes, other satiating high-volume foods include complex carbohydrates that are high in water, air and/or fiber, such as air-popped popcorn, vegetables and whole-grains like brown rice, says Miller-Kovach. But lean protein-rich foods, such as a skinless chicken breast, low-fat or nonfat yogurt or skim milk can also contribute to satiety, she adds. That's why, for maximum satisfaction, you might want to make sure your meals also contain some lean protein, says Miller-Kovach.
Super-Satisfying Temptation Tamers
Other mealtime tricks for pumping up the volume in your food to maximize your satisfaction on fewer calories:
- Start meals with a first course of broth-based soup, vegetable juice or a salad with reduced fat or low-fat dressing. One caveat: "Make sure that first course isn't more than 100 calories," says Barbara Rolls, PhD, Guthrie Chair of Nutrition at Pennsylvania State University. Otherwise, you could end up eating too many calories at that particular meal.
According to Rolls' research, which has been published in her book Volumetrics (Harper Collins, 2000), subjects who began their meals with a high-volume, low-calorie starter like soup or salad ate 100 fewer calories over the course of the entire meal compared to those who started their meal with the entrée. - Eat more vegetables, such as leafy greens, lettuce, tomatoes, green beans, summer squash and onions. In fact, stash them in stews, soups, pasta sauces, pizza and meat loaf. They're high-volume, high-satisfaction, low-calorie superstars because they're loaded with water and fiber, Rolls says, two top filler-uppers.
- Limit very dry foods, such as pretzels, crackers and chips. Dry foods lack water and thus are low in volume. "Dry foods pack a lot of calories into a small portion and are easy to overeat," says Rolls.
The Top 5 Diet Blunders
By Paula Kennedy | 1/1/2004
You're eating less and exercising more. Why won't that scale budge? Even when you feel like you're doing everything right, there are certain behaviors that can still get in the way. Are you guilty of any of these habits?
1. Skipping Breakfast
Running late for work again? Before you bolt out the door on nothing but a cup of coffee, be aware that skipping breakfast can be bad news for weight loss. Chances are, you're going to feel hungry later, and that may be when you have less access to healthy food and are more likely to reach for a doughtnut.
Antidote: Keep something on hand that you can eat on the run, such as fruit, yogurt or fat-free cereal bars.
2. Feasting on Family Favorites
When your kids or spouse have a favorite family meal, it's hard to ban it from your menu list. Family favorites, such as lasagna, are often high in fat and calories.
Antidote: Treat yourself to a smaller serving of the main meal and a large serving of vegetables or salad. It's also a good idea to try to find a lower-fat version of the family favorite.
3. Social Overeating
Eating whatever you wanted at a restaurant was okay in the days when people ate out only a few times a year. But these days we eat out every week, if not every day.
Antidote: Search the menu for meals cooked using low-fat methods, such as grilling or stir-frying, and ask for sauces and dressings on the side. That way you can control how much you have.
4. Not Counting Nibbles
A few potato chips while you clean the house. Just a sliver of cake while you cook dinner. When we snack, we tend to be standing up or have our attention focused on another task. This can lead to thinking the calories "don't count." Unfortunately, they do.
Antidote: Set ground rules, such as "I don't eat in the car or while I'm watching television." And always, always keep track of everything you eat during the day. Knowing you'll have to write it down will make you think twice about having that one bite.
5. Expecting Too Much Too Soon
After several months of dedication you're down in the dumps — you feel the scale has barely moved. Expecting too much weight loss too soon is an extremely common diet blunder. A healthy rate of weight loss is up to two pounds a week. But many people aim for more than that, then feel like failures and give up when they don't reach that unrealistically high goal.
Antidote: Make "slow and steady" your diet mantra. If you really don't believe that one to two pounds amounts to much weight loss, lift two pounds of butter the next time you're at the supermarket. You'll realize how well you're doing.
Read Shortcut Cooking for tricks that'll help you turn convenience foods into memorable meals — in minutes.
shortcut cooking
By Leslie Fink, MS, RD | 5/21/2002
If you're tired of takeout but too tired to cook, we have some solutions for you. Many convenience foods can be easily doctored up so that your meals taste like real home cooking — but involve far less effort. What's the secret? Cutting back on lengthy amounts of prep work and cooking time. Here are some of our recommended shortcut strategies:
- Purchase dried bean, rice and pasta mixes with flavor packets so that you don't have to measure out lots of spices and seasonings. (Make sure to buy reduced-sodium varieties if you're following a low-salt diet.)
- Eliminate slicing and dicing with packages of fresh or frozen vegetables that are already cleaned and chopped or shredded.
- Take home a whole roasted chicken to make a quick chicken salad, burrito or wrap.
- Use canned and dehydrated soups as tasty bases for heartier soups and stews.
Not sure you're ready to risk passing off half-home-cooked meals as your own? Nonsense, says Jodie Shield, M Ed, RD, recipe developer and nutrition consultant to The Chicago Tribune. "You have to let go of the Brady Brunch mentality … just because something's prepackaged doesn't mean it's not good."
Shield shares some of her super-fast meal ideas with us. A few more tips come from Bev Bennett, cookbook author and weight loss columnist for The Los Angeles Times Syndicate.
- For quick jambalaya, stir-fry salad-size shrimp, diced low-fat Italian sausage and chopped bell pepper. Combine with a cooked Cajun-style rice mix until well blended.
- One-dish pasta entrées make simple family meals. Try adding chopped broccoli and diced lean ham to a cooked reduced-fat macaroni and cheese mix. Or make a vegetarian version with chopped fresh tomatoes and lightly steamed asparagus tips.
- Feed a crowd with a wild rice-turkey casserole: Stir-fry leftover turkey breast, chopped broccoli and dried cranberries; combine with a cooked wild-rice mix.
- Go vegetarian with black bean burritos. Stir-fry diced onions and combine them with canned black beans (rinsed and drained) and a cooked rice mix. Layer down the center of tortillas, top with salsa and low-fat shredded cheddar cheese, roll up, and bake until heated through and the tortillas are slightly browned.
- Add a dash of lime juice, hot sauce and a cup of chopped cooked chicken breast to canned chicken soup. Sprinkle with cilantro and you've got hot-and-sour soup in a jiffy.
- Slice and arrange store-bought, precooked polenta in a 9-inch square pan; top with soy-based chorizo and a little tomato sauce. Bake until just heated through, and you'll be dining Italian-style with almost no effort.
the no-time-to-cook guide
By Robin Vitetta-Miller, MS | 4/30/2004
Do you find yourself eating the same old meals over and over because you can't figure out what else to make — quickly? Or ordering takeout more often that you (or your wallet) would like? Shopping for the right foods can get you out of this rut. Check out our list of pantry staples, then try the 13 quick meal ideas that follow. The most you'll have to do is boil water!
Smart Shopping List
- Whole-grain breads and whole-wheat pita; whole grains (including whole-wheat couscous), whole-wheat tortillas; prepared pizza crust (e.g., Boboli).
- Canned beans and chickpeas.
- Canned tomatoes; jarred tomato sauce.
- Vegetables (fresh, canned, jarred): red and green lettuce, tomatoes, celery, bell peppers, watercress, red onion, garlic, shredded coleslaw mix, jarred beets, roasted red peppers, pickled jalapeños and canned water chestnuts.
- Fruit (fresh or frozen/canned in its own juice), including lemons and limes.
- Pre-cooked chicken, turkey breast, roast beef and pork tenderloin.
- Canned salmon and tuna.
- Reduced-fat or fat-free cheese, including Parmesan, Swiss and blue cheese, and fat-free sour cream.
- Dried fruit.
- Nuts, including almonds and walnuts.
- Fresh herbs, including cilantro.
- Dried herbs/spices: oregano, thyme, curry, chili powder, cumin.
- Fat-free mayonnaise.
- Mango chutney.
- Prepared salsa.
- Gourmet mustard.
- Barbecue sauce.
- Hoisin sauce.
- Tahini (sesame-seed paste)
- Light coconut milk.
- Baked corn chips (e.g., Baked Tostitos).
Now that you have your pantry stocked, here are just a few of the delicious dishes you can toss together — no recipe required!
Chicken Salad: Combine pre-cooked chicken breast, diced roasted red peppers, fat-free mayonnaise and gourmet mustard; spoon mixture into whole-wheat pita.
Hummus: Purée together chickpeas, tahini, garlic and lemon juice; serve with baked corn chips or whole-wheat pita wedges.
Tomato Pie: Top prepared pizza crust with garden-style pasta sauce, reduced-fat Parmesan cheese and oregano.
Royal Rueben: Make coleslaw (combine shredded cabbage/carrot mix and fat-free mayo); place slaw on whole-grain bread; top with lean roast beef and reduced-fat Swiss cheese.
Spicy Salmon: Combine canned salmon, diced pickled jalapeños, gourmet mustard and fat-free mayo.
Asian Chicken: Coat cubed, pre-cooked chicken breast with hoisin sauce; toss with water chestnuts and chopped celery.
Chicken Fajitas: Top whole-wheat tortillas with slices of pre-cooked chicken breast, green bell peppers and red onion; serve with fat-free sour cream and salsa.
Moroccan Couscous: Add boiling water to whole-wheat couscous; let stand 5 minutes. Add chopped mixed dried fruit, ground cumin and sliced almonds.
Turkey Wrap: Spread gourmet mustard on a whole-wheat tortilla; top with smoked turkey breast, reduced-fat cheese, shredded lettuce and sliced tomato; roll up.
Mexican Beans: Combine three-bean varieties (black, white, pink), canned tomatoes, diced yellow bell pepper, chopped fresh cilantro and chili powder.
Chicken-Chutney Sandwich: Spread chutney on whole-grain bread; top with slices of pre-cooked chicken breast and red lettuce.
Thai Fruit: Combine fresh and/or canned fruit (such as pineapple, mango, melon, grapes, papaya), sliced almonds and light coconut milk.
Barbecued Pulled Pork: Combine shredded, cooked pork and barbecue sauce; serve on whole-grain bread.
Learn how to turn one night's cooking into a week's worth of great dishes in Meals for a Week.