Stress Really Bites!

Stress eating. I think it hits all of us who struggle with the pounds. It’s about comfort. Stress makes us feel upset, unsure, and unstable - stretched and pulled all different directions. A child can hug a teddy bear, but where do adults go for that feeling of security and balance again - to recapture our peace and calm? Well, for many of us, it’s our refrigerator or pantry. What’s more comforting than sitting down to a bag of cookies or a big piece of pound cake? (Aptly named, by the way.) Or perhaps instead of a sit-down nosh, your stress eating manifests itself in grazing all day long. Sort of like a smoker who is comforted by the feel of their lips curled around a cigarette – some stress eaters are comforted by mindless hand-to-mouth nibbling.


Of course the obvious problem with this kind of self-comforting effort is the additional stress we inflict on ourselves when we see the results we’ve “gained.” More weight on a body that doesn’t need it and a mind that doesn’t want it, equals what? More stress. Yikes! The very thing we’re trying to salve only gets worse.


Here are 8 tips, (thank you MedicineNet.com) to help us get over or at least get through stressful moments and hopefully keep us from wrapping ourselves in a blanket of calories to feel better.


1. Anger Management – practice letting go, making a conscious effort/choice not to become angry or upset – too much energy and thought is wasted on this often unproductive emotional state.

2. Breathe – slowly and deeply. Take three deep breaths and release them slowly before reacting to the next stressful situation.

3. Speak slowly – slowing down our speech enables us to think more clearly and react more reasonably to stressful situations.


4. Time management – select one simple thing you’ve been putting off and do it now. Return that phone call, make that doctor’s appointment. Having an undone task or responsibility hanging in the backs of our minds adds to our daily stress level.

5. Get out – fresh air really does help! Don’t be deterred by bad weather or a too full schedule. Take a few minutes – even 5 – standing on a balcony or on your front porch – it can rejuvenate you.

6. Drink water – dehydration can add to our feelings of anxiety and stress without our realizing it.

7. Straighten up! - Check your posture. Stooping or slumping can lead to muscle tension, pain, and what? Increased stress.

8. Reward yourself – plan an end of the day reward like a nice hot bath or a half hour with a good book – putting aside work, housekeeping, or family concerns for a few minutes before bed so you can fully relax and get the rest you need. Don’t spend time planning tomorrow’s schedule or trying to catch up completing chores you didn’t get around to all day. You need time to recharge and energize so you’ll be better prepared to face the next stressful day!

Eating Out Calories

It’s so easy to underestimate the amount of calories that go into commercial foods. While perusing the menu at a popular food chain or walking down the line of steaming entrees and veg at a tried and true cafeteria, I think of how I might perhaps fix similar items at home. I think about the ingredients I might use to make that same dish, thinking that, well it can’t be that bad, what would be on it/in it that would make it so high calorie?

I decided to check out my latest edition of The Calorie King Calorie Fat & Carbohydrate Counter book. If you haven’t got one, run to your nearest bookstore or on-line seller and buy it. You’ll be glad you did. It’s invaluable. Anyway, in the back of the little pocket-sized book is what I consider a pretty reliable nutrition list of menu items from popular restaurants and fast food chains. Some of it will scare you! I’m not saying don’t eat these things or go to these places. What I am saying is to be sure you know what you’re getting. More information allows you to make an informed decision.

Listed below are a few items I found in the book with their calories written alongside. If you're limiting your calories to around say 1500 or even 1700 a day, many of these dishes would be totally out of the question. Check it out.

Appleby’s – Fiesta Lime Chicken – (entrée with sides and sauces) – 1285 calories! (at least Appleby’s does have a listing of Weight Watchers items on their menu which are not too bad.)

Burger King – Original Whopper sandwich – 680; Whopper Jr., (no cheese) – 370

Cheesecake Factory – per slice - Brownie Sundae – 970; Original Cheesecake – 630

Chili’s – Classic Nachos – with fajita chicken – 1630; with fajita beef – 1740

Dunkin’ Donuts – Powdered Cake donut – 310; Bagel – plain multigrain - 410

IHOP – Buttermilk pancakes – short stack (3) [without butter and syrup] - 330

Macaroni Grill – Primo Chicken Parmesan (dinner size) – 2220!

P.F. Chang’s – Lo Mein Beef (per whole dish) – 1375

Ruby Tuesday – Lemon Grilled Salmon (entrée without sides) – 505

Zaxby’s – Chicken Finger Plate – (regular entrée without sauce) – 1055

Battling the Binging

Are you a night eater? I’ll admit that I am. It’s the hardest time of the day for me to resist temptation. I can go almost all day – proud of myself for eating rather light. Not much for breakfast other than coffee and a nutrition bar –oh no, just a lite lunch, thank you. Then it kicks in. I want something more ‘substantial’ as a mid-afternoon snack, because hey, I've hardly had a thing all day. Then dinner comes and I’d like a dessert, of course. I add up my all my calories for the day so far and discover that, hmm, gee I have a lot more calories to use up in order to meet my goal for the day. Must not under-eat. If I’m not careful, though, I’ll end up over-eating because my craving nature kicks in and before I know it, the extra 300 calories I had to spend on dessert will end up ‘encouraging' me to eat 600 and I've blown it for the day.

And perhaps we share this issue, too - the more I eat, the more my body wants to eat. If I over-eat, say give in to that afternoon or night craving, I find the next day my body wants more - even to the point of hunger pains poking at me around the same time I overindulged the day before. It’s as if my body is saying, ‘Hey, you fed us yesterday at this time, let’s do that again!’ It would be really easy to give in to those urges just to shut them up. That’s where our tough resolve has to kick in. It’s hard. I know. But if you can battle it back –ignore those desires/pains/cravings for one day, it will get easier the next. And the day after that is even a little bit better because you now have a history of winning the fight. If you can hang in there until you begin to see results on the scale or in the way you can now breathe easier when you don a certain pair of jeans or skirt, that will give you more incentive to continue the fight. You can do it!

Study Backs Calorie Counting

A study reported this week in the New England Journal of Medicine says bottom line, it’s calories that count. Yay! Been saying that for ages. Every generation has its fad diets, some a bit more logical-sounding than others: think how 'scientific' the Atkins or Ornish Diets sound over say the Grapefruit Diet or Cabbage Soup Diet. But all of them either tout or damn one nutrient over another. Eat lots of protein! Don’t eat any protein! Go high carb! Go low or no fat! No, go no carbs! According to scientists who conducted the study, the kind of diet doesn’t matter, all that DOES really matter is cutting calories.

More than 800 people were followed for 2 years. In the case study, along with cutting their calories, participants, who were mostly women, were encouraged to exercise 90-minutes a week, keep a food diary, and meet with diet counselors on a regular basis. Well, 2 outta 4 ain’t bad.

On average, people lost 13 pounds in the first 6 months, but had trouble with the pounds trying to creep back up after a year. People who met regularly with diet counselors had a better chance of keeping it off and those who attended meetings lost more weight than those who didn’t - which is probably why Weight Watchers participants do so well on average. The only real disappointment researchers reported was in test subjects actually staying with a particular method of weight-loss for that long. People do like variety. We get bored. We get frustrated.

A point researchers made for calorie counting, which I’ve always said, is that it allows people greater food choices which makes it less boring. If you’re not always cutting out something, depriving yourself of a certain food, you’ll have a better chance of sticking to it. We all need variety in our diets. Cutting out anything, unless it’s medically necessary, is a bad idea in my opinion, because it will eventually backfire.

Some of the test subjects admitting that before participating in the research, they were oblivious to the amount of calories they were taking in each day. After they started measuring and counting, which gives the diet structure, the pounds dropped off.

Surviving Those Servings

Did you know the sugars our bodies don’t use, turn to fat? Yes, our bodies get energy from sugars so when we’re feeling a bit sleepy and leaden at work, a small sweet pick-me-up can do the trick – but if you’re thinking sugar only gives us energy, think again. The body will take what it needs from the sugar you’ve eaten, and then what’s left over turns into fat. That means more calories, more difficult calories to get rid of. So think about taking a ‘bite’ over a ‘bar.’ A piece of cake is too big, a piece of hard candy is better.

And speaking of portions, we all know that serving sizes in American restaurants have pretty well crossed the line into the realm of the ridiculous these days. So decide before you walk through the cafe door, how much of something you’re going to eat. I don’t mean obsess about it, but have a plan. When you get your order, ask the server for a to-go box right then. Then basically cut the order in half: half the entrée, half the veg, etc. You’ll have plenty to eat and you’ll have a second meal to carry home for later!

I know this can be a bit awkward and perhaps too intimidating to do if you’re on a date. So think instead about ordering from the appetizer menu. Ask the waitperson to bring it when he/she brings your date’s entrée. That way you won't be sitting there with your dish getting cold well before your date gets his. It’s just another way to keep the portions down.

Surgical Solutions

I’m staggered by the number of people who are going for weight-loss surgery these days. Several of them number among my friends and family who say they had to do something or they would have died. Recently, leaders from a North Texas county, amid voices of protest, announced they would stop providing the health insurance coverage for gastric bypass surgery because in these tough economic times, they just don't see it as something they can afford any longer. They have already spent 3-million taxpayer dollars on such surgeries for 100 employees. First, I’m stunned that any county government would agree to cover such an elective operation, and second I’m reeling at the number of people who needed it.

What people don’t want to realize, is that just as they used food to the extreme for immediate gratification, weight-loss surgery is simply another quick and extreme choice in the opposite direction. It's certainly not a treatment is it? It’s not keeping the person from physically putting something in their mouth. It’s not the equivalent of tying splints on the elbows or chaining the refrigerator door shut. What keeps people from eating after surgery? Knowing they’ll get sick. It’s the equivalent of aversion therapy or shock therapy where every time the lab rat reaches for cheese he’s shocked, so he eventually stops reaching for cheese.

And yet, for some that’s not even enough. Some people are so addicted to food that they gain weight even after their stomachs are reduced to the size of a golf ball. Why? Because none of these so-called life-saving surgeries deal with the real problem - not hunger pains, but the pain that goes on inside the head. How do they do a bypass on the brain??

One of the reasons groups like Weight Watchers have had long-term success for their clients is because they deal somewhat with people’s need to be noticed, appreciated, valued – and yes, loved. For some of us, there is a deep dark cavernous hole that yearns to be filled. It’s why we eat even when we’re not hungry. In fact, even when we’re full. Unfortunately, no amount of food we are able to consume, will ever, ever fill it.

When I was a child, it was customary for my dad to cook rib eyes out on the grill when family came to visit from out of town. One couple in particular could really put it away. I can’t recall what the husband ate, but the wife would eat 2 full steaks and the center out of a third; this along with French fried potatoes and a salad on the side. She admitted once that food looked just as good to her when she left the table as when she had arrived.

If you are thinking of any kind of weight-loss surgery, please reconsider. As major surgery, it's at the very least, risky. And whereas it alters the inside of your body permanently, what's inside the brain is still there - that deep void that makes us turn to food for artificial comfort. Talk therapy - counseling - would be a much better investment in the long run.

Don't Go Too Low

In the efforts to ‘get the weight off’ as quickly as possible, it’s important not to drop your calories too low. As I discuss in the blog entry listed here, “Determine Your Daily Calories,” there are healthy calorie calculators that indicate, for your particular height and desired weight, the proper number of calories to take in each day. Dropping the calories too low will backfire because the body is apt to go into starvation mode, shutting down its metabolism, resulting in NO weight loss at all. And even if you can get away with lower calories for awhile, eventually your cravings will kick in and you’ll end up standing in the pantry or in front of the refrigerator in an out of control binging frenzy, not to mention that hardly eating anything is just dead boring! What kind of life is that?

One to two pounds a week is a good healthy weight loss. I’m talking long term, steady, consistent. I know that’s frustrating when you wake up one morning and decide you really want to do this, have the motivation, the desire. You want the weight gone – now! But slashing your caloric intake or, Heaven forbid, going for one of these advertised plans that claim you’ll lose 20-pounds in 1-2 weeks, are not only ridiculous - they would be dangerous if they really worked. And trust me, they don’t. Think of it, if they did, none of us would be overweight.

So go slow and steady. You didn’t put on the weight overnight - don’t expect to take it off that way. As baby boomers, the days of extreme dieting to fit into that dress for the prom is over. Those of us who are still going for the cabbage soup diet, grapefruit diet, Hollywood liquid diet plans, are just fooling ourselves, -because with that kind of dieting, if you lose it, the weight always comes back – sometimes twice as much.

No, this is a lifestyle change. It’s weight loss for the purpose of good healthy maintenance so we feel good about ourselves and don’t have weight-associated health issues like heart disease, diabetes, and some cancers. Be smart. Be sensible. Look great!