There are certain foods that you should always have in your fridge or at home if you want to have some choices and control over your weight.  Get the bad stuff out!

1.  Non-Fat/Low-Fat Greek yogurt:  It has twice the amount of protein of regular yogurt and usually lower calories.  It is delicious too.  However, choose wisely.  One of Dannon’s Greek  (Fit and Light) flavored yogurt has 8g of carbs, but some others have more.  Chiobani has about 16 to 20.  Fage has a low amount, until you get their flavored ones.  So, look at labels.

2.  Peppers (I take mine in pill form because I hate the taste of them):  Red, yellow, and green bell peppers are a top source of vitamin C, a multitasking nutrient that helps give us shiny hair and radiant skin, plus ease everyday aches and pains. In fact, one red bell pepper contains twice as much vitamin C as an orange.  Hot sauce or salsa is great too.

3.  Hummus:  This is made from pureéd chickpeas (garbanzo beans), this Mediterranean staple is a heart-smart alternative to rich, fat-laden dips and is also a good source of vegetarian protein. Chickpeas are a low-glycemic food packed with soluble fiber, which helps to regulate blood sugar and provide long-lasting energy.

4.  Apples:  Apples are a convenient, affordable fruit you can rely on year-round. I keep an assortment of apples stashed in my produce drawer — Granny Smith, Gala, Fiji, and Honey Crisp are some of my family’s favorite varieties. They last in the fridge for six to eight weeks, so you don’t have to worry about them going bad right away.  I personally don’t like the higher carb content of apples, so I stick with strawberries.  They don’t last as long, but they are eaten up quickly and I love putting them in my yogurt.

5. Eggs:   I eat eggs everyday, especially at breakfast.  I pop a hard-boiled one in my mouth in the Am as I run out of the house.  Some markets sell them already cooked.  Feasting on an omelet or plate of scrambled eggs at breakfast fills your tank with protein, which gives you the energy you need to start your day. Egg yolks have a substantial amount of cholesterol and saturated fat, so I recommend using a combination of one whole egg and two or three egg whites. It’s the perfect compromise: low in calories and fat and packed with protein and nutrition.  Put in veggies, cheese, spinach, etc. and it is a great healthy, low-carb meal at any time of the day.

6.  Carrots:  I have about half a cup a day.  Great on salad or to munch.  One of my veggie choices.  They are a bit filling too.

7.  Diet Soda, Sugar-Free Flavored Sparkling Water:  Nice and feels like you are drinking something more fun than plain water.

8.  Reduced-Fat Cheese:  Cheese is one of my go-to snacks.  String, Baby Bell or a slice.   It’s rich in protein, which curbs hunger and boosts energy, and also offers up calcium to help maintain strong bones and manage blood pressure (calcium helps relieve PMS symptoms too!)

9.  Milk:  If you want to use milk for one of your six protein meals for the day, get skimmed milk and have a cup of it for your coffee, your hot cocoa or whatever.  It has protein and calcium and can cut cravings.

10.  Low carb protein shakes:  They are great for when you are in a hurry, have protein and vitamins and will help you boost your metabolism and not feel hungry.

**Not in the fridge, I also always have sunflower seeds, mixed nuts and low-carb protein bars.

According to Elements4Health.com , according to psychologists, dealing with emotional issues is also essential to dieting success, as these strongly affect eating habits and physical activity.  

When it comes to losing weight, a popular New Year’s resolution for many, people often focus on eating less and exercising more. But results of a new survey of psychologists suggest dieters should pay attention to the role emotions play in weight gain and loss if they hope to succeed.

Ninety-two percent of the 306 psychologist  respondents who provide weight loss treatment reported helping a client “address underlying emotional issues related to weight gain.” More than 70 percent identified cognitive therapy, problem-solving and mindfulness as “excellent” or “good” weight loss strategies. In addition, motivational strategies, keeping behavioral records and goal-setting were also important in helping clients to lose weight and keep it off, according to survey results.

Cognitive therapy helps people identify and address negative thoughts and emotions that can lead to unhealthy behaviors. Mindfulness allows thoughts and emotions to come and go without judging them, and instead concentrate on being aware of the moment.

The survey results will be reported in the February 2013 issue of Consumer Reports Magazine® and online at ConsumerReports.org.

“Anyone who has ever tried to lose a few pounds and keep them off knows that doing so isn’t easy. The good news is that research and clinical experience have shown that, in addition to behavioral approaches, cognitive behavioral therapy that targets emotional barriers helps people lose weight,” said Norman B. Anderson, PhD, chief executive officer of the American Psychological Association.

People start off the new year with a bang.  I noticed that at my Pilates class tonight, there were more people than usual.  Everyone always wants to start off with their resolutions and then it tends to taper off due to letting old habits and self sabotage get in the way.

Here are 13 unlucky ways that people sabotage their own diet!

1.  Eating Too Few Calories.  I have seen this with that crazy HCG Diet and Med-fast.  Any time you restrict calories too low, you will most likely binge when you go off of the diet and you learn nothing about maintaining and eating right once the diet is over and you have to have a whole new way of eating or you will put the weight back on.  Trying to maintain a diet that is very low in calories leads to sabotage in the form of binging, ultimately, giving up.  Plus, cutting too many calories stalls your metabolism — possibly for the long-term. “In general, women shouldn’t eat less than 1,200 calories and men less than 1,500 calories a day.

2.  Forbidden Food Are No Good.  Tell yourself you can’t eat a certain food, and you may end up seeing it wherever you look.  I didn’t eat pizza for almost a year and I yearned for it.  I found a recipe for Cauliflower-based pizza and it is DELISH.  So, now I can eat it.  I found a pizza place that makes gluten-free pizza and once in a while I will go there and allow myself no more than 20g of carbs worth of pizza and work it into my 50-100 a day….but I always fill up on salad so I don’t feel hungry.  You can make cookies with low-carb baking materials that are sold in select stores or online.  There are ways around things.  I LOVE frozen yogurt, but I have a Carbolite (low carb version) all of the time as my replacement.  I don’t miss out this way.

3.  No Matter How Busy–NEVER Skip Breakfast.  A healthy breakfast helps you maintain your diet and weight-loss commitments.  Eating a breakfast that contains both protein and carbohydrates helps overweight people lose weight and normal-weight people maintain weight over time.  If I am in a hurry, I always at least pop a hard-boiled egg or two into my bag and eat them in the car.  You should never go without breakfast or you will mess up your metabolism and you want it to run well so you can burn off the fat.

4. Overestimating Portions.  If you’ve lost a few pounds by tightening up on your diet, it can be easy to get a bit lax about portion sizes — and that’s the perfect opportunity for those extra calories to creep back in. Even if you’re eating healthier overall than you were pre-diet, too-large meals can easily push you off-track.  Watch the amount of salad dressings, sides, etc.  I always measured my meat until I knew what 4 ounces looked like and now I can pretty much guess, but I am careful.

5.   Weekend Binging and Partying.  You have to realize that you cannot eat what you want on the weekends.  You have to watch it just like you did during the week.  You also have to watch the alcohol use.  Your body will not burn off fat if it is busy burning off the alcohol and alcohol has carbs.  I didn’t have any drink for months when I was losing, and when I did, it was rare and only one drink–and I made sure it was a skinny drink.  What is more important to you?  Drinking and eating a lot or being thin?  Being thin is such a great feeling, you will be glad you made the sacrifice.

6.  Grazing and Nibbling.  You have to be disciplined.  Stay away from platters, the donut and bagel boxes at work and people’s boxes of candy, popcorn and pretzels.  A bite here and there–all adds up and before you know it, you have gained weight.  You can have 6 proteins a day, two salads, four veggies and two fruits a day.  Make it work for you.  If you are really hungry, then have another protein and it will fill you up.  Try a liquid one.  There are plenty of low carb protein drinks out there or have a piece of cheese or meat.  It works.  Sometimes, I take out a slice of deli meat and wrap it in a slice of cheese and eat it like a sandwich.  It is good and within minutes, the craving is over.  Lindora has protein hot chocolate.  That comes in handy a lot!

7.  Overeating After a Workout.  I saw a picture of Kim Kardashian getting a Jamba Juice after a workout today.  The story was about her being “healthy”.  There is not that much healthy to that drink.  Yes, there are vitamins in it, but it is highly sugary with ice cream or sherbet in it.  There are about 40 plus grams of carbs in the Splenda version of it, but the regular 16 ounces of those drinks are close to 100g of carbs.  They will put weight ON you.  If you want to eat after a workout.  Have a salad with a protein in it, have vegetables and you can have a piece of fruit.  Don’t drink your fruit, you will over do it in calories and carbs.  Also, watch out for sugary/hi-carb sports drinks.  There are low carb versions.  Things that say Zero or Vitarain drinks at Costco (zero carbs).

8.  Too Much or Too Little Sleep.  Studies show that proper sleeping habits are essential for maintaining a healthy weight.  Get around 7 to 9 hours a day.

9.  Eating Late.  Issues can be boredom and raiding the pantry or getting the  munchies while watching your favorite primetime show. The resulting snack can be just as calorie-laden as your dinner was earlier in the night. And these calories count, just like all the others in your diet. Try going to bed before that urge kicks in (and get weight-loss-boosting sleep) or saving calories in your daily budget for a late-night snack that’s high on taste, but low in calories.  You can try measured out low carb ice cream (like Carb Smart), Mini Baby Bells or some form of cheese, or you can try the low-carb hot chocolate that I like to do.  A measured-small portion of nuts or sunflower seeds can work too.  I also will do decaf coffee.

If night eating is a habitual problem for you, try to eat more during the day, so that you don’t find yourself starving at night. If you feel like you can’t control your night-eating, it may be time to seek professional help.

10.  Caring Less About Weight Loss.  Some people start to care less about their weight plan and lose focus.  Remember how hopeful and energetic you were those first days and weeks, with your charts, nutrition books, food logs, and athletic gear? Over time, that enthusiasm can turn to apathy and undermine your diet. Find your way back to weight-loss success by redefining your motivations and goals for how you look, feel and your health.  If you need an extra kick to get you going, set up nonfood rewards for yourself every time you reach a small milestone, such as a manicure if you make all of your scheduled workouts for two weeks running.  Sign up for a 5K and try to train for it.  Find a workout buddy or weekend walkers to walk with.

11.  Not Committing to Exercise.  I find that if I have a set time to be somewhere for exercise, I am more likely to do it.  So, I have Pilates and Yoga classes that I signed up for and I also have a monthly membership and if I pay and then don’t go, I feel cheated, so it helps to motivate me.  The classes are small and people notice if I don’t go, so it makes me feel more committed to being there.  You can do this with a Spinning, Zumba, etc. Class and you can also do this with boot camps.

12.  Not Finding the Right Diet :  The Yo-Yo Diet and Crash.   Last year you lost the weight, and this year much of it is back. Story of your life, right? Yo-yo and crash diets lead to a rebound of weight gain called “weight cycling.” Successfu long-term weight loss  means you must make a commitment to healthy diet and exercise plan that you can live with, rather than in fad diets or short-term deprivation. Your best bet might be working with a dietitian to figure out which long-term habits will stick with you.  I joined Lindora and they gave me a plan and it has worked ever since.

13.  Careful on What Liquids You Drink.  Drinking too much alcohol or sugary drinks (sweet tea, sodas, and juices).  you can fill up on liquids but still need to eat, so you’ve consumed a lot more calories than you intended.  You should stick with water or water with no carb, no sugar flavoring, unsweetened tea, sugar-free drinks, and no- or low-fat milk (which also adds nutrition to your meals but should be charted in the amount to add up to one of your proteins for the day).

Get past all of these issues and you should do great!

When I need a quick protein snack/food (out of 6 protein foods for the day)  and I need to bring something with me, I usually grab my favorite protein bars–either a Power Crunch bar or Nature Valley Protein Dark Chocolate Peanut Butter bar because they have the largest amount of Protein and the lowest amount of carbs and still taste good.  However, I found something that some people might like.   I found the box at Costco!  I think it is new too.  Fiber One Protein Caramel Nut.  It has 7g of Protein, 16g of carbs. There is 5g of fiber, so net carbs is 11g.  Not bad for a sweet bar.  I had it.  I still love the other two more, but it was nice to have something different for a change.  You might love it.  Some people LOVE caramel…it was never my bag.