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For Latte Lovers

May 3, 2012 By 2 Comments

I love my lattes but the old adage of “don’t drink your calories” warrants us being very conscious about what really goes into that latte or other coffee shop drink that you love to consume every day.

I’ve made the conscious effort to transition from a sweetened latte off the menu to ordering non-fat or skinny or skim milk versions. Then I began to specifically order half sweet as well. I thought I was making great choices, but was I?

I’ve broken down the nutritional values of several drinks listed on the websites of Second Cup and Starbucks (see below). Have a look and see the difference consciously transitioning and consciously ordering can make for you.

Key in on Calories, Total Fat, Saturated Fat, and Sugars. If you love your lattes and especially if you like them sweetened then these factors are CRITICAL.

What will transitioning from 2% to skim and from full sweet to half sweet mean for you?

Consider this. 

 

If you consume one Second Cup medium 16 oz. vanilla latte per day of the work week (5/week) for an entire year you will add 78,000 calories to your diet. That, all by itself, is over 22 lbs contributing to the ongoing struggle of releasing weight!

If you transition to half sweet, skinny from 2%, full sweet …

… you would reduce total calories by 36,400 which is the equivalent of 10.4 lbs that you would not gain in weight.

Take it a step further instead and make your own latte such as my homemade version and…

… you would reduce total calories by 54,860 which is the equivalent of 15.6 lbs that you would not gain in weight.

There’s more! You’ve been to your favorite coffee shop and watched them make your drink. You know that when they get pumping that sweetener they go waaaaay over the amounts they claim on their websites. It is likely that the ACTUAL calories and amounts of sugar you consume is much higher than listed. The RESULT OF MAKING A CHANGE then is even greater than I suggest.

One more point on this… if your preference is maple or hazelnut be aware that they have even more calories and sugar given the same amount as vanilla… according to Second Cup.

Now you might say you don’t go to Second Cup. Whether it’s Second Cup, Starbucks, Tim Hortons or somewhere else, consciously transitioning to more healthful offerings will help your waistline and your health. It really is all about you being more conscious in your choices, asking for what you want, and being more accountable for your health.

You might be questioning taste. Acknowledge that you can train your taste buds. That will be the topic of a future post but you will get used to a new taste and it will be normal and tasty before long. Trust me on this one.

Ask yourself what is more important; releasing weight and achieving Thriving Health or holding onto an old taste, an old habit?

One small change can go a long way on your path of achieving and living with Thriving Health, not to even mention the potential cash you’ll save each and every day to re-purpose to something very useful such as hiring me to further help you achieve Thriving Health and the wildly ideal life you desire and deserve! :-)

To your health,

Brent

 

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Pantry Purge

April 13, 2012 By Leave a Comment

Your pantry, home to a wide variety and massive volume of food; good and not so good.

Do you know what’s in your panty?

Is it currently stocked to knock you off track as you shift towards healthy natural whole food eating?

 

One way to find out…

Purge your pantry and start FRESH

 

Good healthy eating comes when you make conscious choices, first and foremost. That does not always happen. We’re creatures of habit. Eating is sometimes influenced by underlying, unconscious emotional triggers. Snacking and grazing often happens automatically without your even realizing it. Your pantry is a convenient storage spot that plays directly into this. Change what’s in your pantry and change the impact of such an unconscious act.

Here’s How To Purge Your Pantry Today

First, remove everything from your pantry. I mean EVERYTHING!

 

Target #1: Sweets,Treats, & Snacks

We tend to gather so much of this in the pantry. It could include any of the following and more.

  • Sugary treats like cookies and candies.
  • Salty snacks like potato chips.
  • High fat snacks like most crackers.
  • Kids snacks. Don’t kid yourself – pun intended :-) – if it’s there it’s a temptation.
  • Old Halloween, Christmas, or Easter treats or baking.
  • Speaking of baking, what about that bag of chocolate chips in the baking bin?

What are the things you tend to reach for when you snack or graze in the pantry?

All of these gotta go! Throw them out, give them away. Whatever you need to do. If you think placing them high and at the back of the shelf will work, guess again. If you think storing them in the basement, garage, or freezer will work, nice try. A big part of overcoming unconscious eating is placing items out of sight. When you are in the midst of shifting old habits and developing a new healthy eating lifestyle even that is likely too much of a temptation to overcome. Get rid of them.

IMPORTANT CAVEAT. This does not mean restrict yourself from ever enjoying any of these items. Occasionally, when you really want them, go out and buy just enough to satisfy you. Enjoy it fully. Frame it as a positive part of your healthy eating lifestyle but do not punish yourself for doing so.

 

Target #2: Processed Foods

This one is a part of your transition towards whole natural food eating. Many overly processed foods can be replaced by alternatives that are much healthier choices. Two key areas to assess, purge, and make a fresh start are…

Refined Grains

Pastas, rices, cereals, flour for baking – watch for refined choices such as white bread, pasta, rice, and all purpose flour. Aim for 100% whole grain choices. In cereals watch for a significant amount of added sugar too.

Canned Goods

Watch for canned whole meals that are high in fat and sugar. Become good at reading and comparing soup labels. High fat, high sodium, added sugar are all culprits here. Choose fresh or frozen vegetables rather than canned versions.

 

Now What?

Of course there might be more for you to assess, purge, and start fresh with. This is meant to be a start with 2 common targets that are problematic for most people.

Okay, now that you’ve done your purge it’s time to start fresh. Put all that remains back into your pantry in a manner that works for you. Label, use containers, choose locations that support daily use, occasional use, and any other factors relevant to you.

Your pantry is now designed with items that can support your Thriving Health. Restock it consciously. Become aware of your unconscious habits and take care to NOT fall into old ways.

 

Your Thriving Health depends on it!

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Mindful and Nutritious Eating

September 8, 2011 By Leave a Comment

Here’s my philosophy on eating healthfully.

Choices

Eat whole foods as close as possible to their natural state.

Eat a wide range of vegetables and fruit.

Eat organic or locally grown produce when in season and when possible.

Eat 100% whole grains.

Choose animal products that are leaner cuts or lower in saturated fats. Choose organic when possible.

Minimize added sugar, especially corn syrup and it’s variations.

Minimize foods high in saturated fat and trans fat.

Minimize processed foods.

Minimize eating from fast food outlets.

Minimize artificial sweeteners, flavors, and colors, and chemicals and preservatives derived from petroleum products.

Make a natural whole food approach as much as possible then compliment it with wise decision making on everything else.

Mindfulness - a few tips to get you started

Use plates 8 inches in diameter.

Use tall and thin glasses.

First fill your plate with 50% vegetables, salad, or fruit.

Become very conscious of how your choices impact your well being.

Learn to read nutrition labels.

Understand marketing and how it’s designed to sell you a product, not necessarily to make you healthy.

Is this all realistic? Yes, I live it myself.

I do understand that strict adherence is not likely. In fact I wouldn’t even recommend it. These tips do not constitute a “diet”. They are a way to eat healthfully that you can apply to the reality that is your unique life. That’s why I say minimize and not eliminate. How you frame your eating experience and what you tell yourself each step along the way is as important as what you actually choose to eat.

I understand that in today’s world choosing a specifically labeled “diet” and sticking to it is virtually impossible in the long run. I believe that this is especially true if that “diet” calls for eliminating or restricting foods that you might love as this will lead to craving, temptation, several external influences, and ultimately failure.

Framed properly and supported  right, keeping certain foods such as sweets as a part of your healthful eating will enable you to stay on track forever.

There has been a ton of research on diet and healthy eating. Each of my tips above is consistent with recommendations of Registered Dietitians and research concluding they will help you release weight and make it stick, and help prevent heart disease, diabetes, high cholesterol, high blood pressure, some cancers, and other lifestyle related illnesses.

Embrace and enjoy all the food you love in your life. Just do so in a manner that supports your Thriving Health goals, now and for the rest of your life.

To your health,

Brent

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Over Pouring

April 13, 2011 By Leave a Comment

Go to your kitchen cupboard right now!   Look at your glasses.  Are they short and wide or tall and thin?  If you have both, which ones do you automatically reach for when you want your favorite beverage?  Your answer might be impacting your waistline.

Do you know how much you’re pouring?

Yup it’s true.  Food psychology researcher Brian Wansink suggests that we tend to pour more into short wide glasses than we do into tall thin glasses of equal volume.  25-30% more!  He says the glass size and shape creates a persuasive visual illusion and we misjudge the amount we pour and consume as a result.  Drink more calories than you think you are day after day and it will contribute to knocking you off track with your goals of achieving Thriving Health.  Even professional bartenders fall prey to this unconscious perception.

Here are key tips to prevent you from mindlessly drinking excess calories.

Get rid of your short wide glasses and replace them with tall thin ones of similar volume.

Rest assured that when you reach for a glass you’ll only have one choice.  When you pour your beverage into that glass without thinking about it and out of habit you’re less likely to over pour.

If you are concerned that you always pour to the top then when you replace your short wide glasses get tall thin ones that are smaller in volume.  If you want more to drink make it a conscious decision for seconds.

While it may not seem like much, drinking your calories mindlessly is a sure fire way to stay off track in achieving your goals.  This is one glaringly obvious baby step that will effectively contribute to the 10% rule of change.  It’s small enough you won’t even notice it once you set yourself up with the right glasses but it will deliver the results you want over time.  Slow and steady made easy as you …..

Release weight, achieve thriving health and begin living your Ideal Life TODAY!

Yours in health,

Brent

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