To ideally keep weight, energy levels and the aging process in check, make one meal a day a salad loaded with:

1. As many different vegetables as you can find. Studies now show that variety IS essential, so don’t stick with the same spinach salad and call it a day.

2. 6-8 ounces of lean protein. A can of water packed tuna is easy to find, or go for grilled chicken or fish, some turkey or even some strips of lean beef. Just make sure that the protein is prepared with no additional fat as it has enough fat in the protein already.

3. VERY low calorie dressing. I use balsamic vinegar or one of the very low calories variety. Don’t make a salad then douse it with a lot of dressing, even the low-fat variety, and trick yourself into believing you are eating a low cal meal because you are NOT.

So, make it a point, either at lunch or dinner, to do this for the next week. I do it all the time and it works.

Jim

One of the biggest summer “Diet Busters” is mayonnaise. It’s on almost ALL store bought sandwiches, summer tuna, egg and potato salads and even shows up in most “spicy” sushi rolls.

If you look at the numbers, mayonnaise is LOADED in calories. I know I blogged about this before, but in New York, where calories are listed for all chains, those options with mayo possess hundreds of calories more than the non-mayo options.

So, watch what is lurking in your sandwiches or salads. It may be far more calories than you bargained for.

Good luck,

Jim

I can’t tell you how often I hear from a client that they had a big eating night because it was a “celebration” or that someone made a “special” dish just for them.

In the olden days, people celebrated on holidays and had special dinners on a few birthdays and anniversaries.

Now, there is a virtual “DAILY” opportunity to celebrate.

You simply have to decide if you are going to give in to all these temptations.

I remember a client of Indian decent who had to go her mother’s home every Sunday for a feast. She was desperately struggling with her weight and was the oldest girl and had to get married before her younger sisters could.

This girl was very pretty, but at least 75 pounds overweight. The pressure on her to marry was enormous and she would travel all over the country to meet potential, appropriate men who would all turn her away when they saw her weight.

So, on these Sundays, she would be required to eat the Indian feast, which, is generally loaded in calories and fat. Now, some of the choices are better than others, but it’s a true caloric nightmare in most cases.

So, instead of saying, “look mom and dad, you see I am struggling with weight. Can I skip some of these foods and have some steamed vegetables and protein instead?” No, she said it would be totally disrespectful to do so and ate away, saying that she had no other choice.

Do you see the crazy in this behavior?

This happens all the time when I hear a client say, “but they made the special cake for me….I had to eat it.” I have to say NO as you take the initiative and let your host or hostess (or parents) know that you are on a program and have to skip the cake or certain foods in the future.

Think about it. Are you one of those people who let’s the situation take control rather than you taking control?

Jim