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Getting Reacquainted With Healthy Food- This is a post I originally did for BlogHer in 2008, but since it still applies now, I thought I would share it here on the Choose You Blog.

For the last few weeks I’ve been making an attempt at eating healthy. And usually this is where I would tell you that I’ve failed miserably. But, I’m happy to report that I have actually been doing pretty well. I think it is in part because, around the same time I decided that I couldn’t afford to gain another pound, I got an email from Elaine Magee. Funny how we get what we need, just when  we need it.

Anyway, Elaine is the Healthy Recipe Doctor at WebMD, and she wanted to tell me about her newest book Food Synergy. Even better, she said if I wanted a copy she would send me one. The timing couldn’t have been better.

Evidence is mounting that certain components in the food we eat and drink (minerals, vitamins and phytochemicals, fiber, smart fats, etc.) interact to provide our bodies extra disease protection and a higher level of health. This advanced nutrition science is called food synergy.

Food synergy is like adding 1 plus 1 and getting 4 or 6 instead of 2; the total is greater than the sum of the individual parts (or nutrients).

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Why is it that losing weight seems to be so much harder the older we get?  I don’t really consider myself a dieter, but I do try to incorporate healthy eating into my lifestyle. In doing so I hoped to lose a little weight and get back to a healthy BMI.  It’s just ten more pounds, but I’ve been finding it difficult to even lose one.  Why is that?  Does it have something to do with getting older?  Is there a way to get past it?  I decided to take a closer look at how age affects our weight.

I can’t help but think that my age has something to do with my inability to get rid of those last ten pounds.  At 42, I’ve been observing some strange happenings to my body.  Oddly, my weight has stayed relatively the same, but how the weight is distributed on my body has been changing dramatically (I seem to be plumping up around my waist and belly, while at the same time shrinking in areas I would prefer to keep).

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Regardless of how committed we are to a particular diet or healthy eating program, we always have to leave room for occasional guilty pleasures.  Try to focus on the “pleasure” part a guilty pleasures.  If you’re going to over indulge, at least enjoy every moment and savor every bite of your indulgence.

See my tips for avoiding overeating guilt at my Choose You blog post – How To Mix Weight-Loss with Guilty Pleasures

Last week, we heard that Gwyneth Paltrow was diagnosed with osteopenia (a precursor to osteoporosis).

Osteopenia is the term used for bone density that falls somewhere between less than normal and osteoporosis. People with osteopenia have a greater chance of developing osteporosis, a bone disease which leads to an increased risk of fractures.

Paltrow was told by her doctors that her vitamin D levels were extremely low. Because vitamin D is necessary for the absorption of calcium into our bones, a vitamin D deficiency is the likely cause of her early diagnosis of osteopenia. Many people are wondering if Paltrow’s strict dieting habits (she is an 11-year follower of the macrobiotic diet) could be partially responsible for her current condition. She has now been put on prescription strength vitamin D to hopefully aid in her calcium absorption and prevent the onset of osteoporosis.

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Is it possible to get a good workout in your swimming pool?  Yes.

Swimming and exercising in a pool is not only beneficial for your body, but it’s fun too.  And when it’s too hot for your regular exercise routine, swimming is just the thing to keep you cool while still burning calories.  For years I’ve been frustrated because I could never find a workout that didn’t exacerbate one of my many chronic health problems.  But doctors have always recommend swimming, and now I am finally going to give it a try.

Here are a few swimming and aqua fitness facts…

• Simply treading water for an hour can burn the same amount of calories in a Snickers bar (272 calories).
• Swimming laps (freestyle) or an hour of doing the breaststroke can burn as many calories as in a McDonald’s Big Mac with Cheese (680 calories).
• You could even try water jogging and burn the equivalent of two Starbucks Grande Caffe Lattes (544 calories).

Unlike other exercise regimens, swimming is something just about all of us can do.  It’s low impact, easy on your back, and great for rehabbing after joint surgeries.  Even with asthma and chronic fatigue syndrome, all of my doctors recommend swimming for the cardiac health benefits.

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You’ve probably seen flavored waters in your supermarket, and if you don’t like the taste of plain water these are a nice alternative.  But even better, try making your own “infused” water.  It’s easy, inexpensive, and looks beautiful.

Start by rinsing any fruits or herbs you plan on using thoroughly.  Then cut the fruit into large slices or thin wedges.  Any small berries or mint leaves can be left whole.

Place your chosen fruits into a pitcher of cold water.  Cover and chill for at least two hours.

Here are a few ideas, but basically you can use any fruit you love in any combination.

• Slices of lemon, limes, and oranges (alone or together).
• Blueberries, raspberries, cherries, and sliced strawberries (alone or together).
• Slices of apples, pears, and lemon.
• Mint (alone or with other fruits).
• Any type of melon (make into balls or slices).
• In place of ice-cubes, try using frozen fruit.

My favorite is watermelon. I just put a cube of watermelon in a tall glass of ice water, and in less than an hour the water has taken on the flavor of the watermelon. It’s delicious.

*image from

Most of the time when we read about diet and weight-loss success stories, we hear how “easy” it was and how “anyone” can do it.   But the reality is, for most of us, it’s far from easy. In fact sometimes it’s so not easy that we just give up. Believe me, I get it. I can’t even count the number of times I’ve worked hard at eating healthy or exercising with little to no results.

Of course, I’m still inspired when I hear success stories of women like Valerie Bertinelli and Marie Osmond.  But what do we do when we are giving it all we got, and we are still not getting the results we’re looking for?

Should we throw in the towel?  Consider ourselves a failure?  Give up?

No, absolutely not.

Rather than looking at where we’ve gone wrong and just giving-up, it’s time to look at what we’ve done right.  That’s what I’ve been trying to do.  Instead of focusing on the fact that I haven’t lost any weight in the last six weeks (even though I’ve been eating healthy), I’m trying to focus on the positive…And you can do it too.

For me, it all started in May, when I decided to get serious about making healthy lifestyle changes.  Not just because I want to lose weight, but also because I know it will make a difference in my overall health and wellness.  I knew I wouldn’t be able to make all the changes I wanted to over night, but I did want to make the commitment to gradually eliminate the unhealthy foods from my diet, while incorporating more nutritious foods.

And now I find myself in the classic half-full or half-empty mark in my healthy eating plan.  I can choose to see my plan as half-empty, because I haven’t even lost one pound yet.   Or I can choose to see my plan as half-full, because I have had success in eating healthier foods and avoiding sugar.  In other words, I can choose to feel good about myself, or choose to feel like a failure.  It’s totally up to me.  And I’ve decided to try something new, and “choose” to feel good about myself and take a closer look at all the ways I’ve been successful.

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Are there summer foods and drinks that can help you stick to your diet and fitness plan?  Yes.

The summer is a great time for eating healthy, you just need to remember two things.

One…Which foods are already healthy?

And two…What foods can you make healthier?

Here are some of my favorite healthy foods that might even help you lose some weight and stick to your diet this summer.

Let’s start with keeping cool and well hydrated.

Water.

It’s so important to always stay hydrated and drink enough water (especially in the summer).   Here are five ways to make water more palatable and festive for hot summer days.

• Peel cucumbers and slice them into a pitcher of cold water.
• Add slices of lemon and lime to a glass of ice water.
• Add strawberries, oranges, blueberries, raspberries, or cherries to a pitcher of ice water.
• Add frozen fruit to a pitcher or glass of water instead of ice-cubes.
• Add fresh mint to a glass of cold water.

When water just isn’t enough.

• Fruit smoothies are delicious and you can easily make them with any of your favorite fruits.  Here are some low-calorie smoothie recipes.
• 100% fruit juice with additional slices of fruit (instead of ice-cubes use frozen fruit).
• Iced green tea with a slice of lemon or fresh mint leaves.

Here are some of my favorite healthy summer foods and how I like to prepare them.

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Well, I’m here to admit that I was unsuccessful in my Choose You commitment. I don’t really consider it a failure though, because I did meet most of my goals. I’m very happy that I am finally at the point where I am not craving sweets and other junk foods.

I didn’t lose any weight, but I was successful in maintaining my healthier eating habits. I wasn’t even tempted when my daughter brought back a plate full of deserts when we went out last week.

I have no plans of giving up. My next Choose You commitment will be to continue my healthy eating while also integrating regular exercise (specifically swimming) into my plan. Although I hope to lose some weight in conjunction with all of this, I’m not going to hold myself to any number on a scale. If I lose five pounds that will be a great bonus, but I know the most important thing is that I am choosing a healthier lifestyle for myself.

I recently wrote a post about choosing to see the positive when we are working hard at weight-loss and fitness goals, but not seeing many results.

I find myself in the classic half-full or half-empty mark in my healthy eating plan. I can choose to see my plan as half empty, because I haven’t even lost one pound yet. Or I can choose to see my plan as half-full, because I have had success in eating healthier foods and avoiding sugar. In other words, I can choose to feel good about myself or choose to feel like a failure. It’s totally up to me. And I’ve decided to try something new, “choose” to feel good about myself and take a closer look at all the ways I’ve been successful.

Although I haven’t lost any weight yet, I have had the strength and willpower to maintain healthy eating habits (and give-up sugar) for over six weeks. In my book, that’s success.

Anyway, that’s my story. I’ll let you know more about my new diet and fitness commitment next week.

Easy Banana Cream Pie Recipe:  Low Calorie, Low Fat, and Low Sugar.

Several weeks ago I made a commitment to go off sugar for the sake of better health and weight loss.   Once you’re off sugar for a week or so it is much easier to continue to stay away from it.  And you really do feel a lot better when sugar isn’t dragging you down.  However, there are still times when you crave a sugary treat.  For those times, it’s a good idea to have some go-to foods and recipes that can satisfy your cravings without jeopardizing your commitment.

So last week when I was out to dinner (a buffet no less), and was tempted by a particular “desert weakness” of mine…I decided to take matters into my own hands, and figure out a way to make a version of this desert that I wouldn’t feel guilty about eating.

My Low Sugar, Low Fat, Banana Cream Pie Recipe

The first thing you have to do is get your bananas ripe.  And once they are ripe – peel, cut, and freeze them (I just cut them in half and put each half into a zip-lock freezer bag).  This way, you can make your (single serving) banana cream pie whenever your heart desires.

Once your bananas are ready you will need…

One box of instant fat free, sugar free banana pudding (prepared with 2 cups of non-fat milk).

1 Tablespoon of gram cracker crumbs.

A dollop of whipped cream (if desired).

Then it’s as easy as one, two three…

1.  Spread your tablespoon of gram cracker crumbs on the bottom of a small bowl.

2.  Put one serving (1/2 cup) of prepared banana pudding over crumbs.

3.  Slice one of your frozen banana halves into small “bite size” slices, and layer them on top of pudding.

Now you have a delicious treat to enjoy, that is low in calories, fat, and sugar.  YUM.

Give it a try and let me know what you think.

Do you have a favorite desert that can be made into a low calorie, low sugar version?  If so, I would love it if you would share it in comments.

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Also See:

10 Tips for Making Fitness Fun

4 Tips to Help Your Dieting & Weight Loss Willpower

10 Dieting Tips To Help You Get Swimsuit Ready