Surprise! Why You Actually Eat MORE In January

The stuffing, gingerbread cookies and peppermint bark are gone, but new research shows you're probably putting away even more calories than you were over the holidays. (Umm, WHAT?!) Here's why, plus how to rehab your shopping list for a healthier post-holiday season.

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Think you ate like crazy during the holidays? You might be consuming more calories now than you were when you were loading up on sugar cookies and eggnog.

That's the word from a new study published in PLOS One. For the study, researchers from the Cornell Food and Brand Lab tracked the supermarket spending habits of 207 households and found that, while shoppers filled their carts with more calories during the holiday season than they did throughout the summer and early fall, they bought even more after the New Year than during the holidays.

From January to March, they purchased 890 more calories per weekly serving (the total number of calories purchased for each person in the household to eat per week) than they did prior to November and 450 more calories per weekly serving than they did during the holidays, from Thanksgiving to New Year's Eve. Surprisingly, the bulk of the calories didn't come from avocados, walnuts and other calorie-dense, health-promoting foods, but from foods filled with added fat, calories, sugar and salt.

But that's not to say that New Year's resolutions don't work. It's just proof of how hard habits really are to break, says study coauthor Drew Hanks, PhD, assistant professor of consumer sciences at Ohio State University, who was the lead analyst for the Cornell Food and Brand Lab at the time of the study.

"After the holidays, people are buying more healthy foods, but they aren't letting go of their purchases of the unhealthy foods that they made during holidays, so they end up purchasing and consuming even more calories," Hanks says.

Not to mention, many people may use the spinach and Greek yogurt in their carts as an excuse to grab a candy bar while waiting in the checkout line, says Hanks, who recommends writing a shopping list before hitting the supermarket. "That way, you aren't going into the store on a wave of unhealthy momentum," he says.

Don't just focus on adding healthy foods to you diet—substitute them for unhealthy foods, advises dietitian nutritionist Tori Holthaus, MS, RDN, LD, founder of YES! Nutrition, LLC. For instance, if you're stocking up on healthy grains like quinoa and freekeh, you can cut back on the white rice and refined grans, she says. And if you're buying berries and bananas, remember their natural sugars are meant to replace those in the candy aisle.

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Top Tips to Beat the Binge this Easter

With Easter around the corner, many people trying to keep their weight in check will be starting to panic, and it's little wonder.

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Australians scoff around 110,000 tonnes of chocolate each year - translating to a whopping 5.8 kilograms per person[1] per year, along with 42 kilograms of sugar - a staggering 27 teaspoons per person per day[2].

For many people, avoiding the sweet stuff is a daily struggle, at Easter time - with Easter eggs, bilbies and bunnies tempting us at every turn - it might seem near impossible. This, says Accredited Practising Dietitian Duncan Hunter, is where most people slip up.

"With temptation all around it's all too easy to opt to ignore your healthy eating plan over the Easter break, thinking you'll get back on track the following week. And while it's not realistic to completely ignore the Easter tradition - and the chocolates that go along with it - there are a few savvy strategies you can employ to make sure you treat yourself (a little) but don't undo your hard work and set your diet back because of a few days off the wagon."

To put that in perspective, Hunter says it takes two hours of brisk walking or 60 minutes of jogging to work off a large 100 gram egg, and even a small 7 gram Easter egg will see you walking for 8 minutes or jogging for 4 minutes to get rid of the guilt. 

"If you do the math, and consider how much effort is required to work off just a few eggs you might think twice before you put too many into your mouth. To boost your ability to navigate the Easter minefield, plan ahead so you don't get caught on the hop," Mr Hunter advised.

"The evidence shows that the fastest - and simplest - way to lose weight is through a carbohydrate controlled eating plan where there's no need to count calories and you feel satisfied for longer. This is why New Atkins is so successful; it begins by restricting carbohydrates for rapid weight loss and gradually adds nutrient-rich, low-GI carbs such as wholegrains and legumes as followers move through the four phases. It also allows followers to enjoy delicious foods they'd never dream of eating on an extreme low calorie plan which will make the Easter chocfest easier to navigate."

Here are Duncan Hunter's top tips for beating the binge this Easter:

• Rather than gorging across the entire holiday, choose one day to indulge within reason - and stick to your healthy low-carb eating plan, such as the New Atkins Nutritional Approach, for the other three days

• Don't walk down the chocolate aisle. No, really. The choice to eat chocolate begins when you choose to walk down that aisle in the supermarket. If you don't bring it home (or at least not too much of it), you can't eat it. Ditto for high-carb hot cross buns

• Don't constrain yourself entirely - there are plenty of healthy, sweet tasting treats that you can indulge in over Easter. Try swapping hot cross buns (41grams of carbohydrates each) for orange and poppy seed scones (5.6g of carbs each), or a regular sized 75g chocolate eggs (46g of carbs) for a serve of (Atkins) chocolate coated macadamias and blueberries (3.7g of carbs) (see recipes below)

• If you are going to allow yourself some chocolate, decide how much in advance, purchase small (less than 30g) low-sugar dark chocolate Easter eggs (check the label) that are wrapped so you can't eat them too quickly. Once you've eaten your designated stash, that's it. Don't keep bingeing all weekend

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• Leftovers can linger so once your family meal is done or your visitors are leaving, send a takeaway container home with your guests so that you don't have temptation sitting in the fridge all week. Give away or throw out any leftover chocolate - better in the waste than around your waist
• If you're still craving chocolate, satisfy your sweet tooth with a guilt-free low-carb treat such as an Atkins Chocolate Decadence Advantage Bar (just 1g sugar) or an Atkins Milk Chocolate Advantage Shake - the go-to drink for health-conscious chocoholics
 

Post-Easter plan.

Should your best-laid plans come unstuck, don't despair, Duncan Hunter has whipped up a quick post-feast fix to get you back on track in a flash.

"Since most of the weight gain from a brief episode of carbohydrate overindulgence is water, the best antidote is to reduce your carb intake. Drop back to 20 grams per day of carbohydrates and stay there until the weight you gained comes off. After that you can slowly increase your carbohydrate intake according to your individual goals and metabolism," Mr Hunter advises.

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Hunter also suggests a morning exercise session the day after Easter to reset your metabolism and get back into a routine. Alternatively, grab a friend and sign up for the New Atkins Buddy program so that you have a friend to support you - and keep you motivated on the way to your weight loss and healthy lifestyle goals.





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How To Recover From Vacation Weight Gain

How can you recover from vacation weight gain?

If you have gone on vacation lately, you may realize that it isn’t necessarily hard to eat clean.  The again, you’re on vacation, so that means your diet and fitness are on vacation also!  It becomes very easy to indulge in a “vacation binge fest” where you eat and drink everything that looks appealing.

What isn’t AS easy is recovering from that vacation binge and losing the extra vacation weight gain baggage!

Throughout this post I will tell you about my experience during my last vacation binge and what I am doing to get back on track.

Vacation Fitness?

Thoughts that go through your head early in your vacation:

• I’m on vacation, I need to let myself relax…  Even with my diet.

• Damn that Key Lime Pie sure looks good!

• French fries?  YES!  Double!

• Beer, margarita, rum punch?  YES!  Line them up!

Thoughts that go through your head towards the end of your vacation:

• Holy crap, why did I eat all of that?

• Good lord that’s a big Margarita!

• Dang, I feel like a bloated, fat cow…

• Did I just completely ruin my diet?

• How long will I need to exercise when I get home to recover?

Well let me say, I just got back from a fantastic (and much needed) vacation with my wife, Paige.  We went from Indiana and traveled down to the Miami area and the Keys.  It was an awesome vacation for us and best of all the majority of our travel and hotel stays were paid for by my loyalty points!  That left us with a lot of money to eat and drink everything we wanted.  (Maybe too much…)

The vacation binge fest

While we were on vacation, we went down near the Florida Keys.  Now, when you are in the Keys, it is almost criminal to not have some of the delicious Florida Key Lime Pie.  Let me emphasize the word DELICIOUS…  

Here is a brief list of my binge-fest foods I had:

• Key Lime Pie in Ft. Lauderdale at Coconuts and in Key Largo at Mrs. Macs Kitchen

• Key Lime Freeze at Mrs. Macs in Key Largo (like a key lime pie was blended and put in some glorious milk shake, slushy thing!)

• Mustang Sally Burger at the Burger and Beer Joint in Miami

• Homemade Ice Cream

• 36oz, $30 (don’t get me started, there was no price on the menu) “Bulldog Margarita” at The Place in South Beach

• Room Service Pizza and Fish Tacos at The Hilton Bentley South Beach

• Grouper Sandwich at Shooters Cafe on the Intracoastal in Ft. Lauderdale

• Lots of Oysters

• A cuban platter in Little Havana

• Blue Crab at Pinchers in Naples

I’m sure there were more, but I think you get the point…  Cheat meal?  No, no, no…  How about CHEAT WEEK!  Let me at least say, I did lift weights a few times at the hotel fitness centers and some were awesome with huge weight rooms which had lots of free weights and quality equipment…

Remember, I am a believer in cheat meals and cheat days. Let me know if you found this helpful? Comment any other tips you've found helpful to drop those vacation kilos.

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The Time You're Most Likely to Binge

When you're probably jonesing for junk food—and how to curb the urge

When you're tempted to dive face-first into a bag of chips could be tied to your body’s circadian rhythm: Cravings for sweet, salty, and starchy foods peak in the evening, when hunger levels are also at their highest, according to a new study in the journal Obesity.

Researchers at Brigham and Women's Hospital in Boston kept 12 healthy people in a controlled lab environment to track how circadian rhythms impact food behaviors. What they found? Regardless of what time the subjects woke up or when they’d had their last meal, their desire for sweet, salty, and starchy foods peaked around 8 p.m., as did their feelings of hunger. The takeaway? Our body’s internal clock has a pre-scheduled effect on our appetite, and it wants us to eat more in the evening.

While it’s not clear why this happens, the researchers have a theory. “From an evolutionary perspective, it sort of makes sense,” says senior study author Steven Shea, PhD, director of the Center for Research on Occupational and Environmental Toxicology at Oregon Health & Science University. When evolving humans faced periods of famine, those who could easily store their food as fat had a better chance of survival. As it turns out, our bodies are more likely to store food as fat when we stuff our faces in the p.m. instead of the a.m. In fact, previous research has shown that people who eat their largest meal in the morning lose more weight than people who save it for the end of the day—even if their overall calorie intake is the same, says Shea.

These days, binging late at night is no longer a handy survival mechanism–it’s just unhealthy. Luckily, your circadian rhythms don’t have to have the last word on when you’re tempted to eat. Pam Peeke, MD, author of The Hunger Fix, suggests ways to beat back a powerful craving—or prevent it from happening at all.

Go to bed earlier The study indicates that people are staying up later, when your hunger levels are at their peak. You may not be able to help being a night owl, depending on your work schedule, but whenever you can, try nipping this problem in the bud by going to bed earlier. That way you’ll be asleep when your food cravings are at their strongest. Plus, research shows that just getting enough shuteye also helps you make healthier food choices throughout the day and lowers your risk of obesity.

Don’t eat in front of the tube When you plop yourself in front of the latest episode of Game of Thrones, don’t let a bag of chips keep you company. You’ll be so focused on what’s happening on the screen, you may lose track of how much you’re shoveling into your mouth. “Put yourself on red alert that this is the time when major overeating takes place,” says Peeke. Instead of snacking while you watch, save TV for after dinner. Let it be your reward for polishing off a healthy meal.

Pop a stick of mint gum This trick does triple-duty to curb cravings: Chewing gum keeps your mouth busy, it tastes good, and it signals to your brain that you’re content. Just the act of chewing sends blood rushing to your hypothalamus, says Peeke, which causes your brain to release the feel-good chemical serotonin. Suddenly, demolishing a candy bar doesn’t feel quite as necessary for your mental health. Sugar-free peppermint gum is best: According to research out of Wheeling Jesuit University, just the smell of peppermint can make you feel less hungry and consume fewer calories.

If you have to indulge, eat a small portion of a high-quality snack You’re not a robot. It’s okay to give into the occasional craving now and then, says Peeke. Just limit your snack to 150 calories, and make it count. Instead of opting for the crappy chocolate bar at the checkout counter, try nibbling on a small piece of organic chocolate. It’s more likely to contain high-powered antioxidants, and the strong chocolate-y taste will satisfy your sweet tooth, says Peeke. The same rule applies to any of your no-go foods: When you have to indulge, go ahead and treat yourself. Just go for high-quality and stick to small serving sizes.

Comment below what you think, if you found it helpful or not. Let me know :)


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Binge eating: Avoid weekend overeating with these 6 tips

Yes, you can enjoy yourself - but keep these rules in mind

Weekends are for relaxing and taking it easy and for most of us that philosophy also makes its way to our diets. So how can you still enjoy yourself without completing going over the top? Try these tips

1. Have a healthy breakfast

Breakfast sets you up for the rest of the day so if you start by having the right type of breakfast you're less likely to want to reach for unhealthy treats later on. Having a nutritious breakfast that includes a protein such as eggs, complex carbs such as wholegrain bread and good fats such as slices of avocado along with plenty of fresh fruit and veg will keep your blood sugar levels steady which will keep you full for longer and also keep cravings at bay.

2. Out of sight, out of mind

If you're the kind of person who finds it hard to resist when treats like chips, biscuits and lollies are right in front of you then make it easier for yourself and just remove the temptation altogether. If it's not there, you're less likely to want to eat it. 

3. Pick a designated time to treat yourself

The weekend can become one big blur of breakfasts, lunches and dinners which can really add up calorie-wise. So to avoid a major calorie blow out pick one particular meal to treat yourself and then choose healthy options for all other meals. Also, be sure to eat mindfully - that means savouring each mouthful and really appreciating the experience. If you just wolf down a meal without even thinking you're less likely to feel satisfied.

4. Share your meals

If you're heading out for a meal, why not split entrees or desserts with someone else? You'll still be able to enjoy a nice meal out but you won't be consuming so many calories by having a rich dessert or entree on your own. Often restaurant portions can be larger than what we would serve ourselves at home so this is a good way to keep portion sizes in check.

5. Have healthy snacks at home

When faced with quiet moments during the weekend where you're binge-watching a TV show or settling in for a movie, the temptation is there to want to reach for the nearest snack. To help combat this have healthy snacks ready to go so you don't feel tempted to reach for the a bag of chips instead.

6. Watch your alcohol intake

It's easy to go overboard with alcohol during the weekend because you're feeling relaxed, but remember that a cocktail is essentially just calories in liquid form. Give yourself an alcohol quota (one drink a day is the optimum amount), savour each drink and then switch to soda water once you've reached your quota.

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http://www.bodyandsoul.com.au/weight+loss/lose+weight/binge+eating+avoid+weekend+overeating+with+these+6+tips+,38961