Birth, Death and Dieting

I found out yesterday that my oldest dog, Charlie, might have cancer.  I love that dog.  I am pretty devastated.  However, I will not stray from my quest for physical fitness and staying thin.  I still got up and went to Pilates today.  Letting myself go will not make him healthy and I still have two other dogs who need a healthy mom.  I still have a husband who loves me and we will get through this together.

Today’s food will be the same as usual and I will stay on track.  It was my birthday on Thursday and I still ate appropriately.  I had a FEW bites of my husband’s chocolate gelato, but I stuck to my usual low-carb foods for the day.  Tonight, friends are taking me out to an Indian restaurant and I will only eat 4 ounces of Chicken Tikka and some of the Cauliflower of the Gobi Gobi.  NO naan bread, etc.

I will not allow myself to fall into the pit of depression or birthday eating, where you screw up months and years of hard work.  Carbs will NOT make me feel better in the long run.  I will only feel worse because–“Once over the lips, a lifetime on the hips.”


Some researchers maintain that reducing your carb intake can impact your brain’s serotonin levels, putting you at risk for depression and mood imbalance. Therefore, it is important to eat protein every 3-4 hours, get between 50 to 100g of carbs a day and to exercise to increase serotonin levels.  That is why I made sure I made it to Pilates today.  I will try to get on the elliptical later too.  And I am taking my vitamins.  B Vitamins are really important in times of stress!  I will also take L-Theanine 200mg, which is the most magic remedy for any kind of stress out there and it is a natural protein with no side effects.

So, if you are down–go for a walk, do something.  Not this kind of exercise…..



Here is my Charlie in better times. He loves going to the park (The bench at the park pictured behind him.  I am sure he peed on it!)


7 Ways to Help Food Cravings On a Diet

I had a lady tell me recently that she wanted to lose weight, but was not willing to make the kind of changes necessary to her diet because it is “too hard” to give up foods that she craves.

I have written about how certain foods have been created by companies, after their own scientists have experimented on combinations of sugar, salt and fat, to the point of what causes pleasure to the brain–therefore causing the brain to crave those food items later when the pleasure is needed. People want to increase those pleasurable points especially in times of stress or boredom. But, how different is this kind of need to any other common addiction?
And if you don’t care about yourself, think about your kids. If continue eating this way, and teaching your children to eat this way, you are preparing them for a possible life of disease and early death.

Yes, it is hard to get through the first week or two (stage one) of a lifestyle food change (diet) because you are fighting off physiological and psychological cravings. So, besides taking an appetite suppressant temporarily until your boys is used to the correctly sized portions and the correct healthy foods.

-7 ways to help deal with cravings.


1. Hunger can make you crave food, so eat every 3 to 4 hours

If you go longer than five hours without food, your blood sugar will drop and your cravings will begin, You need to eat every 3 to 4 hours. If it’s time for an allowed snack, choose food low in calories and fat.

2. Eat protein in every meal to fend off cravings.

You should include some source of lean protein, such as skinless chicken or turkey, fish, eggs, or low-fat cheese. Protein helps to control blood sugar patterns and can help prevent food cravings, Foods containing protein also help you feel fuller by stimulating production of cholecystokinin (CKK), a naturally occurring appetite suppressant.

**AND most IMPORTANTLY–always eat breakfast protein. Research shows that starting your day off with breakfast helps in burning fat and in cutting down cravings.

3. Drink your liquids.

Dehydration can cause some people to crave salty foods. The solution is simple: Drink more water. An 8-ounce glass of refreshing water can help you feel full and get your mind off your food cravings of the moment. In fact, what you think are food cravings may actually be thirst. Drink water and the food cravings should go away. Keep a water bottle handy throughout the day to make it easy to satisfy your fluid needs.

4. Keep busy.

When the craving is psychological, it is meeting a need different from hunger. Hunger caused by boredom, anxiety, or other emotions is by finding an activity that will take your mind off your craving without adding calories. Call a friend. Exercise. Tune into a ballgame. Listen to music. Read a mystery. Watch a movie. Find something to do.

5. Finding something you enjoy doing

Another way to beat food cravings when they are psychological is to replace eating with an activity you find pleasurable and emotionally satisfying, Do something you really enjoy that doesn’t involve an intake of calories: Take a bubble bath, read a fun magazine, do your nails, go have coffee with a friend.. Or look for options that burn calories, like taking a long walk with a special someone. It’s a way of being kind to yourself without sabotaging your weight-loss efforts.

6. Eat less refined foods and corn syrup and DO eat MORE FIBER

Research suggests that some people can become addicted to refined foods, such as white bread, white pasta, and white sugar. The more you eat, the more you want. Break the cycle. Eliminate refined foods from your diet and you could curb your food cravings. Go the extra step and refine your diet by replacing the refined foods with whole grains and fiber— eat more nuts, beans, legumes, fruits, vegetables, and whole-wheat foods. Remember that fiber makes you fuller and is great for your digestion.

**Fiber fill you up, makes you feel less hungry!

And when you’re scaling back on refined sugars, be sure to target high fructose corn syrup (HFCS). HFCS is used as a sweetener in many foods, from bread to frozen dinners, because it’s inexpensive and increases shelf life. New research shows that high fructose corn syrup can be a trigger food in animals — having even a tiny amount will make them want more. Scientists are studying whether HFCS may have the same effect in humans.

7. Find healthy great-tasting alternatives


I have put up Jorge Cruz’ recipe for a small microwaved-made chocolate cake, which is low carb and delish. I have discussed cauliflower-based pizza, low carb tortillas and recipes using them. I have listed sites like, and, for example, which have food items for low carb cooking and baking. There are great tasting low carb alternatives for bagels (Western Bagel’s Perfect 10 bagel), low carb baking mixes, pancake mixes, pasta. I have put up different recipes and even mentioned low carb websites and cook/baking books.

I have discussed portion control and how you have to eat often and especially breakfast. I have discussed the importance of measuring g food and learning shortcuts for measurement (a portion of meat is the size of the palm of your hand or a deck of cards). I have also mentioned 4 small servings of veggies a day, two of fruit, which fruits are lower carb than others, etc.

If you insist on eating easy-to-buy and pre-made food items or fast food, (which are NOT diet friendly), despite your desire to lose weight or constant complaints about how you look or how tight your clothes look on you (and you think a little exercise is the only thing that will help–but for years now–it has not), then you are not going to lose weight.

You have to be willing to learn about new foods, look up carb counts, get out of your chair and stop being lazy. There are good alternatives out there, so get cracking at looking things up on Google and finally be skinny. Either use the tools or forever hold your peace. Find the time–you are worth it.


The Dieter’s Enemy: HUNGER!

Nothing works better to sabotage a diet than hunger when you’re trying to eat less and lose weight.  While waiting around for any lunch, dinner or even Christmas dinner, make sure to follow these rules before you wait too long and start to get so hungry, that you make bad choices and/or eat too much.


Here’s how you can make food choices that will keep you feeling full and help prevent the hunger pangs that lead to diet-busting snacks or binges.

Food Strategies For Losing Weight

If you want to feel full all day on less food, focus on these eating strategies:

  • Get enough lean protein and fiber:  Protein is the number one thing to help you feel full, and he second thing is fiber.  If you are eating protein and not enough fiber, there are supplements that you can eat or take with fiber in them.  Or simply eat more veggies.  Eat this a small portion (4 ounces) every 3-4 hours to stave off hunger.
  • Eat a rainbow of fruits and vegetables. People who eat the most fruits and veggies report the greatest weight loss and were less likely to say they felt hungry on any given day. This also helps when you go into maintenance.  Eat two portions of each a day, spread out to once earlier and once later in the day.  Salad twice a day too.
  • Sip soup. Adding two low-calorie soups to your diet every day could stave off hunger pangs and keep you satisfied longer. Choose soups that are broth-based, not cream-based, to reduce the calorie count; also look for soups that are low in sodium. Consider chunky, pureed vegetable soups, as they have been shown to produce the most lasting full feeling. Timing your soup so that you have it before a meal also reduces the amount you eat at that meal.
  • Eat whole grains. If you are going to eat any whole grains, keep in mind to minimize them due to their carb count, buy low carb versions and stick with whole grains, not bleached or other refined flour products.  One slice of bread INSTEAD of a fruit, twice a week max if you want to lose weight quickly.