No, I don’t mean the song by k.d. Lang.

 It is not uncommon for someone to come in the office and tell us that they are having cravings for foods they normally wouldn’t. So I set out to type up a quick column about why these cravings happen and what we can do about them. Then it dawned on me that Dr. Cilip had already done so for handouts we once gave out to weight management patients. So rather than re- do that, I’ll simply share his thoughts with you here:

” We are hard-wired by Mother Nature to hunt and gather. Just as we spoke about the desires to vary our diet, there are similarities at work here. We are “programmed” to want: sweet, salt, and fat. Why?

A caveman/woman who is assigned to hunt/gather will, if programmed for these substances, have to go much farther and wider to find them, and will therefore hunt/gather proportionately more. You have to find a lot of small animals and nuts to get enough fat, a lot of fruit to get enough sweet, and a lot of ground vegetables to get enough salt.

Unfortunately for our waistline, we have only to hunt down a convenience store and gather some cellophane packages to get well more than we need. Remember and focus on why we think and crave the way we do, and it makes it a little easier not to do it.

What do the individual cravings mean?

A craving for fatty foods means you need more fat. Fat is what your brain eats, and for the most part it is what your brain is made of. Don’t mess with this one, craving fat/chocolate/fried food/grease….means you needs oil. So, get some. Fish oil supplements, more fresh fish, more olive oil or grapeseed oil. Don’t suppress it, just don’t fall into the fast food/bad fat trap. Mother Nature knows what you need. So does the fast food industry.

A craving for salt means you need water. Salt or sodium, does a lot of great and wonderful things for the body, and one of those things is preventing dehydration. You are on an 800 calorie a day diet. Not hard to drift towards dehydration. Need salt? Eat some….with lots of water as well.

Some salt. Not a lot. Biggest cause of osteoporosis? Excess salt!

A craving for sweet means: you’re stressed. I’m starving you almost to death, why wouldn’t you be. But why sweet foods, or sugars to combat stress? Sugar/starches that you eat leads to insulin release. Insulin, although pretty toxic to our blood vessels, leads to a feeling of relaxation, and helps increase the release of Cortisol, which is a very helpful hormone and promotes a number of things to help us stay alive. It is a fight or flight hormone and it speeds up the laying down of fat. Those are two big problems! For one, you don’t really need to fight or flee from most of the stresses. For another, the stressors are not going to be bad enough to lead to starvation, so you do NOT need more fat laid down from the sugar/carbohydrate load. The ingestion of sugar/starch as a response to stress was important to cavepeople, those protective mechanisms kept them alive. Our stressors are far less apt to be fatal on a day to day basis, and our exposure to very, very rich carbohydrate sources is way too frequent….and tempting. So, what do you do about the stress, and the sugar craving? First, eat a small amount of fruit to defuse the whole insulin time-bomb that threatens to upset the balance of things. And second, exercise for a few minutes, to cause a milder form of the cortisol release. This is not the same advice as we might give to a non-dieter, whom we would counsel to exercise long and hard to increase the release of beta-endorphins, a natural compound in the body much like morphine. For us at this time that is too much exercise.

If the stress situation is overwhelming, we individualize the program even more. Like more calories and more exercise. Or herbal medications to combat the stress. Or acupuncture to help decrease the physical stress response (and help decrease the appetite and the cravings). Do not let the stress response control your eating, because unless there is a tiger chasing you, it is doing nothing at all constructive.

Excessive carb cravings may similarly mean you are approaching a state of caloric deficiency where we will get a better weight loss curve by feeding you MORE. (Oh wouldn’t that be awful?)”

It’s pretty interesting, and somewhat comforting, to know that those cravings for foods that aren’t the best for us ( but are more fun), sugars, sweets and fatty things are for a reason. Like it or not, no matter how far we have advanced our technology or how civilized we’ve become, we’re still animals built the way Nature intended. However knowing this can make it easier to overcome those urges and help us stay healthier and slimmer despite ourselves ! – Chris

We have started up a new page on FaceBook for those currently enrolled in the AgeLess Weight Management Program or interested in starting it which you can find by clicking the link at the end of this post.

With this new page we hope to bring you the latest in health news as it pertains to losing weight and keeping it off as well as eating healthy for a healthier you. While it isn’t a place to discuss an individual’s private health information, blood work for example, it could be a great opportunity to discuss with AgeLess staff and others other general information such as recipes, advice and support.

Click the link below and when you sign in be sure to click the “like” button at the top of the page so updates appear in your own newsfeed.

http://www.facebook.com/pages/AgeLess-Weight-Management-Program/178295928944151

While science has yet to find a way to make losing weight fun, we at least
have found a way to make it a more positive experience. You’ve heard us say
it, the AgeLess plan isn’t hard, just not a lot of variety. ( “Choices = Calories” ) Well, there
are some pretty simple ways to add variety and make the process a little more
enjoyable, at least until we figure out how to lose weight eating pizza and
wings.

The first and simplest way to give yourself some variety is in the
presentation of the vegetables. When we talk about the “salad” what we
really mean is vegetables in any combination. Therefore, you don’t have to
just eat a big bowl of greens. What I tell people is try to eat the salad/
vegetables raw as much as possible however when you get tired of that you
can break up the monotony by steaming or otherwise cooking your
vegetables. Want 12 oz of steamed broccoli ? Fine ! Or, you can have a 6 oz.
side salad and 6 oz. of steamed vegetables to go along with your protein.
This gives the visual appearance of a “normal” meal as well.

Another way to mix things up a bit is to simply vary the kind of salad
dressing you use. What I do when eating salads is switch between things like
a low calorie Italian dressing and a low cal Raspberry Vinagrette. Once in a
while, balsamic vinegar is a good alternative, but use caution as a little
bit goes a long way.

I was once told by someone who did our program that he liked to put hot
sauce on his salad, as it was a great way to ensure he drank a lot of water.
To that end, another low calorie topping you can use is salsa. Home made
salsa is best, and I would advise that you check the calorie count to ensure
there’s no added sugars if buying it in the store. It is low calorie and
really just made up of three acceptable vegetables: tomatoes, peppers and
onions !

Remember, herbs and spices are acceptable. Some fresh rosemary and olive oil on some chicken breast tastes delicious !

The final tip I would offer for variety is, when you are eating your meat on
a salad and mixed in, take the time to heat up the meat seperately before
adding it in. This will bring out the flavor and the juices of the meat and
make your meal taste that much better.

The above tips probably seem pretty simple, and they are, but being so
simple are easily overlooked. Give them a try and see if they help make the
experience a little more enjoyable, at least until we figure out how to lose
weight eating pizza and wings.

You’ve done everything you should for the last couple months, lost weight
and are happy with how you look. Now you’re looking at the calendar and
seeing that the holiday season is right around the corner and wondering how
much weight you’re going to gain from now to New Year’s Day. Well with a few
simple steps, you can keep that weight gain to a minimum, if you gain at
all.

Remember when you reached your goal weight we told you to weigh yourself
twice a week ? If you’re not doing that already, now is a good time to
start. Not monitoring one’s weight is the biggest cause for that weight
creeping back up on you. Give yourself a “pad” of 3-4 pounds… weight that
you will allow yourself to gain. When you reach the high end of your “pad”,
you simply get back on the low cal induction diet and within a short time
that weight should come off.

Another thing to keep in mind is, most holiday parties and dinners occur on
weekends, or as with Thanksgiving, on one particular day. Therefore you’re
only going to be in a situation where you are eating in a higher calorie
range on those select occasions. However on the weekdays, especially in the
workplace, it is easier to control what you eat by simply taking low
calorie/ healthy meals to work with you. Focus on healthy, low calorie food
choices on the weekdays and enjoy your holiday event or dinner within
reason. You have to live a little ! That one or two days out of a week where
you are at a party or holiday dinner ( where few foods are low calorie )
will not have a huge impact and you should see very little weight gain if
any. And hey if you happen to see the scale go a little higher, you know
what you have to do !

Of course there is also the obvious thing to do, and that is keep your
portions of high calorie foods smaller. For example, a small portion of
baked ziti with a large salad and some lean protein source if available.
Same goes for desserts which seem to be found in abundance at the holidays.
Just a small slice of pie if you must have some.

They seem like simple things, but these tips to maintain your weight loss
are commonly overlooked. With just a little  vigilance on your part, you can
make it through the holidays and into the New Year the slimmer, healthier
you that you worked so hard to be.

No, not roadkill.

Many of our weight loss clients are busy people. Whether it’s work related travel or extra curricular activity the kids are involved in, folks spend a lot of time on the go nowadays. So while sitting down as a family to a home cooked meal may be the ideal scenario, it certainly isn’t always realistic. So the question many people ask is, “How do I stick to the diet yet be able to eat on the go ?”

It’s actually pretty simple when you think about it.

One of the first things I recommend to people is to find a restaurant that has a pretty good salad bar. The reason I say this is because there you will be able to better manage what goes on your plate. By the first week or so you should be able to “eyeball” how much salad/ veggies 12 oz is so you will be able to load your plate up with lots of that at an average salad bar and walk away sated. Remember to try to stick to the leaner protein options available- often there will at least be some form of turkey or cottage cheese on hand. From there, be sure to avoid “diet killers” like chickpeas, cheese, croutons, bacon bits… you know, the “good” stuff !

If you find yourself in one of the many chain restaurants, be very careful what you order. Many people will order what they believe is a healthy, low calorie salad but in fact be getting something that is well over 1,000 calories ! For example:

Chili’s Asian Salad with Grilled Chicken – 930 cal. and 50 grams of fat

Appleby’s Oriental Grilled Chicken Salad – 1240 cal. and 54 grams of fat

Outback’s Queensland Salad (without dressing ) – 840 cal. and 59 grams of fat

And that’s just one meal !

When you find yourself in a situation where you are eating in a chain restaurant, the best thing to do is find the “low cal” menu many of them have, often around 500 calories or less. Also, simply substituting things like French Fries for healthier options such as steamed or grilled vegetables will cut down on the calories in your meal. Most waitstaff are able to accommodate this rather easily.

If there’s not even time for sitting down or the kids want a Happy Meal, it is possible to eat at fast food joints. For example:

McDonald’s Southwest Salad  w/ grilled chicken  - 320 calories

Burger King Garden Salad w/.Tender Grill chicken – 230 calories

Arby’s Turkey Club Salad – 250 calories

When ordering salads like the ones listed above, simply get them with low calorie dressing which averages around 40 calories per packet. Also, removing cheese and croutons if already on the salad will lower the calories more.

There are many resources available to consumers to find nutrition information about the food offered in most restaurants. Those with “smart phones” such as Droid or iPhone can find many useful apps to assist. For those still stuck in the 20th century ( like myself ) there is an outstanding book available, “The Calorie King Calorie, Fat and Carbohydrate Counter” which lists just about any food you can think of, both in the supermarket and in restaurants.

While frequent travel certainly can make sticking to a diet plan a challenge, it’s also not impossible. With a little planning and education it can be relatively simple to stay close to your ideal calorie range so you can still lose weight while dining with family, friends or co-workers while on the road.

Ok, so you just left your first appointment with us and are ready to get
started on the AgeLess Weight Management Program. We’ve thrown a lot of
information at you and you may find yourself wondering where to start now
that you’re on your own for the next two weeks.

Well, the first step I would recommend would be to review the materials we
gave you and see if you have any questions you may not have thought of here
in the office. If so, don’t hesitate to contact us here at AgeLess, that’s
what we’re here for. Your success in losing weight will depend on a good
line of communication with our staff.

Next, you’re going to have to figure out what it is you are going to eat. We
give you a pretty good list of vegetables, and if we didn’t already tell
you, any fruits are allowable on this plan so long as you stick to the
measured amounts we have given you. Make a list before you go to the store
of all the fresh produce you like and maybe one or two things you haven’t
yet tried. While this is a strict diet plan, there is certainly enough ways
to find variety within the confines of the plan by mixing up the produce and
how you prepare it.

Next, when you get home with your garden’s worth of fresh produce I
recommend taking the time to prepare it all before putting it away. Wash the
produce, and where necessary cut it up however you plan on using it and
store it away in Zip Lock or Tupperware containers. This will make life a
little easier when you go to make your meals – you won’t be standing there
cutting for 15 minutes when all you want to do is eat it. Everything will be
in the fridge ready for you to measure out in the correct amounts for your
meal with little prep time.

What’s that ? You don’t have a food scale ? You’ll need to get back in the
car and head to the store again then. Whenever someone tells me they are
constantly hungry, even just after eating their meal the first thing I ask
is, “Are you measuring out the right amount ?” and more often than not the
answer is “no”. 12 ounces of salad/veggies is a lot more than people think,
so they often short themselves the amount of food they could be eating.
Measuring it out in the proper amount will help avoid being so hungry.

Another tip I often give people is when you are making your dinner, make
your lunch for the following day at the same time. You’ll just need a
container to put it all in and stick it in the fridge ( with your dressing
in a  separate  container ). Then in the morning when you’re in a rush, you
won’t leave yourself with an excuse to end up at the local burger joint
because you “didn’t have time”.

These are just few things to keep in mind when you are getting started with
the AgeLess Weight Management program that will help you get off to a smooth
start. You’ve made the commitment to take charge of your health, and
hopefully these tips will make it easier for you to start down that path.