10 Items in Your Fridge that Have More Calories Than You Think

I don’t usually count calories, but every once and awhile, I get curious about what’s going into my body. So I decided to look up the calories of an avocado, a previously-indispensable part of my breakfast. And boy was I gobsmacked by the results. An average avocado has upwards of 320 calories!

As I stood in front of my kitchen sink, trying to take in the bad news, I started wondering what other foods might be harboring more than their fair share of calories. Here’s a list of the most sneaky culprits.

1. Greek Yogurt
We at Modernize love our Greek yogurt. It’s got lots of protein, and about half the carbs of typical yogurt. Plus, if you’re like me, you prefer the creamy texture. In its plain form, it’s actually pretty low-cal, running you only about 150 calories.

The problem is that plain Greek yogurt is, well, plain. So you start adding honey, nuts, fruit, and sugar, and then you have a problem. And goodness help you if you add granola—another sneaky calorie goblin. Since it’s so healthy, the best idea is just to shop carefully—get the brands that contain fewer calories, and stay away from the low-fat brands, as more often than not that’s just code for “more sugar.”

Via Allwomenstalk

2. Multigrain and Wheat Breads
The good news is gluten may not be as bad for us as we thought. The bad new is many breads contain refined flours—even those that may seem healthy.

It’s important to look at the bread you buy and make sure it says it is 100 percent whole wheat. Otherwise, you might as well be eating white bread, for all the nutritional benefit you’ll get. Wheat breads that are not made from 100 percent whole wheat flour contain enriched flours, where all the healthy vitamins and nutrients are stripped from the flour during processing.
Via Health Works

3. Your Smoothie Ingredients
You may think you’re being super healthy by glugging down that smoothie every morning—and it’s true, smoothies have lots of vitamins. But they can also pack a calorie punch if you’re not careful!

To solve this, stay away from adding peanut butter, yogurt, or chocolate to your home-made smoothies, and look for lower calorie recipes that will make sure you’re not accidentally guzzling 700 plus calories every morning.
Via Yogurt Frenzy

4. Coconut Milk
If you’re substituting coconut milk for a glass of milk or in your morning coffee, beware! While coconut milk does have health benefits, such as helping your body fight bacteria and infections, with its hefty load of saturated fats, it has a pretty high calorie rate.

So use it in moderation, and check the packaging before you buy for lower calorie servings.
Via Vital Routine

5. Cheese
If you’re on a strict diet, you’re already probably avoiding cheese, but if you are still eating it, you may be surprised to learn that the average portion size is an ounce—about four die-sized cubes. Also, different kinds of cheese have different calorie counts.

Your healthiest option is to stick to mozzarella (about 85 calories per serving), and skip the gruyere (about 120 calories). Via Philadelphia Magazine

6. Prepared Tofu
You may be subbing tofu as a healthy alternative to meats, but if you’re buying it seasoned and prepared from the grocery store, you could be loading yourself up with calories.

If the prepared tofu has been fried, the frying oil adds calories. Also, sugar-laden sauces, like teriyaki, rack up the calories in otherwise healthy salads and stir fries. Via Food.com

7. Your Salad Supplies
By now, you probably know that salad dressing contains a lot of fat, but did you know it’s also hefty in the calories? Plus, some of your most coveted salad ingredients may be adding to the count. Chickpeas, for instance, rack up a whopping 286 calories per cup. Add that to a sugary or fatty salad dressing, and you could be looking at a salad with 700 to 800 calories. Not exactly low-cal.

To solve this, make sure you’re picking an oil-based dressing rather than the creamy kind, and look for products that have oil, vinegar and water as the first three ingredients listed. Also, stay away from low-fat dressings, as they often have more sugar to make up for the lack of fat.
Via Eat&Relish

8. Hummus
Hummus is good for you. Prepared traditionally with olive oil and paired with vegetables, hummus has fewer saturated fats that other snacks.

However, to save money, some commercial brands use other, less healthy oils instead of pure olive oil, which decreases the health benefits and adds on calories. Via Boston Magazine

9. Pepperoni It’s your cheat day, and you’re hankering for pizza. But you still want to be healthy about it. You’re only eating a few pepperonis on your slice, so it can’t be that bad for you, right? Wrong. One small slice of pepperoni can add as many as 30 calories to your meal. Multiply that by four, and you’ve just added over 100 calories to an already calorie-dense meal.
Via Delish

10. Juice
Okay, so it’s a drink, not a food, but you still might be thinking that orange juice is good for you. What about all that vitamin C? Well, although orange juice has lots of vitamins, a cup of it also nets you an extra 112 calories, and has a bunch of carbs, to boot. Via ABC News





About the Author

Erin Vaughan nurtures her HGTV obsession and passion for all things home decor by writing for Modernize.com She is an aspiring homeowner based in Austin, Texas.

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No-Sugar Weight Loss Plan: Where Sugar Is Hiding In Your Diet?

I never put sugar in my drink. I used to drink my coffee with loads of creamer. No sugar. I am not very fond of sugar and sweet things. I love salty foods.

Just because you do not add sugar to your beverages, doesn't mean you are off the hook. Many people consider their daily intake of sugar to be low because most of the time they don’t add sugar to their food or beverages. But majority of the public does not realize that there is hidden sugar in our food. Small amount of sugar is acceptable but when eaten in excess can harm our body.

20 Harmful Effects of Sugar

1. Sugar can lead to obesity in both children and adult. 
2. Sugar can cause tooth decay. 
3. Sugar can cause learning disorders in school children. 
4. Sugar can cause premature aging. 
5. Sugar can contribute to osteoporosis. 
6. Sugar contributes to saliva acidity. 
7. Sugar can cause a decrease in insulin sensitivity, a stepping stone towards metabolic syndrome and diabetes. 
8. Sugar can lower the amount of Vitamin E in the blood. 
9. Sugar can decrease the amount of growth hormones in the body. 
10. Sugar can increase cholesterol.
11. Sugar can increase the size of the liver by making the liver cells divide.
12. Sugar can cause fatigue, moodiness, nervousness, and depression. 
13. Sugar can make many essential nutrients less available to cells. 
14. Sugar can increase uric acid in blood. 
15. Sugar can increase the amount of liver fat. 
16. Sugar can increase kidney size and produce pathological changes in the kidney.
17. Sugar can suppress your immune system. 
18. Sugar is highly addictive.  
19. Sugar can give you cancer. 
20. Sugar doesn't fill you up and instead encourages you to eat more.

Foods and Beverages with Hidden Sugars 

Disguise: Names for sugar that you may not know

1. Soda - Everyone knows that soda is packed with sugar. A typical 20oz (600ml) soda contains 16 packet of sugar. Drinking one soda each day can shorten a white blood cell's telomere, which is often linked to human lifespan.

2. Refined or processed foods - White foods like white flour, white rice, and white pasta act like sugar in the body. They spike blood sugar but we don't think them as a sugar. We should substitute with better options like brown, or as they call it, whole-grain rice instead of white rice.

3. Packaged and processed foods - It is in bread, ketchup, salad dressing, pasta sauce, many labeled whole grain cereals, flavored or fruited yogurt (especially those with clusters), ready-to-eat foods (i.e. frozen meals, canned foods or pre-packaged snacks) BBQ, marinades and more. These foods are full of sugar but hidden by all sorts of name.

Next, I'd like to hear from you. Do you prefer sweet or salty? How do you tame your sweet tooth? Share in the comments.

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Weight Loss Tips: Avoiding Nutrient Deficiencies During Weight Loss

The following is a contributing post by Lisa Dennis. She used to work in healthcare and nutrition, helping people to maintain their fitness and lose weight by adopting a healthy lifestyle. After a short time away to get married and start to raise her family she decided that she'd prefer to freelance, and started a writing career. Now she pens articles on the topics she knows most about and finds she's got more time to help her own family grow and develop healthily.

It is important to get enough important nutrients to boost metabolism and increase exercise performance. Lisa reflects how the nutrients you eat can play a vital role in weight loss. I hope you will find this information helpful. 

When you’ve struggled with your weight for a long time, you’ll do anything to see the pounds come off. This often means dabbling with very low calorie diets or other weight loss plans that extremely limit the choice of foods you can eat. While you’ll likely see results, these regimens are usually hard to stick to and can leave you short of various vitamins and minerals. Micronutrient deficiencies not only take their toll on your energy levels and your appearance, affecting your hair, skin and nails, but they can also leave you feeling low and jeopardize your long-term health.

If your calorie intake is regularly less than 1500kcal you are recommended to take a daily vitamin and mineral pill to top up your levels of vital nutrients. However, reducing your calorie intake needn’t mean that you can’t achieve a nutrient dense diet, it just makes it that bit harder. When you’re aware of which micronutrients you are more likely to fall down on when controlling your weight, you can take steps to include foods that are not only rich in these nutrients, but are compatible with a diet for weight loss too. Here we take a look at 5 vitamins and minerals to focus on and how including rich sources of these may even help you to shed the pounds.

Calcium

One food group that is commonly limited during weight loss attempts is dairy produce. We’re told that full-fat milk, yogurt and cheese are high in calories, so we may do away with dairy foods altogether. However, doing so makes it more difficult to get enough calcium, as milk, yogurt and cheese is our main dietary source. 

Low-fat options are lower in calories, but just as rich in calcium, so they’re a good option to protect the strength of your bones. Keeping dairy on the menu is also a good idea, as numerous studies link higher calcium diets with a lower body weight and weight loss. Other dietary sources of calcium include leafy greens like broccoli and spinach, pulses and canned sardines or salmon.

Vitamin E

As it is a fat soluble vitamin, vitamin E is typically found in foods with a higher fat content, which you might limit as part of a diet for weight loss. 

Examples of foods rich in vitamin E are vegetable oils and spreads, nuts and seeds, all those that you might have cut back on. With a limited intake of vitamin E you can develop dry skin, but the role that vitamin E plays as an antioxidant also leaves you vulnerable to attack by free radicals, which over a longer period could mean a greater chance of heart disease. 

If you’re wondering where to get your vitamin E from, certain fruits and vegetables also provide the vitamin in smaller quantities, such as kiwis, tomatoes, asparagus and green beans. There’s no need to eliminate nuts and seeds though, as research shows that including these can lead to more weight loss than on a low-fat diet, possibly because their fiber and protein content curbs hunger.

Vitamin D

Studies show that low vitamin D levels are more common when you carry extra weight. While researchers don’t yet know for sure whether low levels of vitamin D contribute to weight gain or being overweight depletes your stores of the vitamin, one possibility is that it comes down to diet again. 

Limiting items like fatty fish and eggs, which are naturally rich in the vitamin, along with fortified foods like margarine, milk and breakfast cereals could go some of the way to explaining why our vitamin D levels are lower. The sun is still the best way to get enough of this vitamin, so exposing your lower arms and face to the sun each day, possibly during outdoor exercise, is a good option.

B vitamins

If you’re contemplating a low carb diet, it is worth bearing in mind that carbohydrates are an important source of B vitamins, particularly B1 (thiamine), B2 (riboflavin) and B9 (folate). Studies certainly show that weight loss plans that restrict carbohydrates, such as the Atkins diet and Dukan diet, place you at higher risk of a low B vitamin intake, which can leave you tired and is a particular issue for women planning pregnancy owing to folate’s role in fetal development. It’s possible to minimize B vitamin deficiencies while on a low carb regimen by including yeast extract, green leafy vegetables, lean meats and fish.

Chromium

Although you might not have heard of this mineral, it is another you can go short of on a low calorie diet. Chromium is found in a range of foods from apples, bananas and wheat germ to beef and liver, but a restrictive diet could easily see you going short if you cut out carbs or shunned meat. 

Chromium plays a role in metabolism, though there isn’t good evidence that it promotes weight loss. However, what is known is that chromium is essential for blood glucose control, so if you have diabetes your blood sugar levels will rise without enough dietary chromium. Eating a wide range of foods shouldn’t see you going short of chromium, so avoid cutting out whole food groups while trying to lose weight.

After reading this, please share in the comments:

Are you lacking in any of these nutrients? Which nutrients might you be missing?

If you'd like to write a contributing post for Her Weight Loss Diary, check out our guidelines here.

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Motivational Monday: Angelica's Weight Loss Success - 60 Pounds (27 kg) Down!

I found Angelica Recaido on Instagram. Her weight loss story have definitely inspired me! And for Motivational Monday I reblog her story here to remind me that nothing is impossible and I hope her weight loss journey can help kick-start whatever your weight loss or fitness goals might be.

Weight Loss Achievement

She dropped 60+ pounds (27 kg) in 6 months, so average 10 pounds (5 kg) per month.

Weight Loss Wake-Up Call

Angelica wrote on her blog that getting started was the hardest part when it comes to losing weight. Like most of us, she keeps making excuses for being overweight. "I don't have running shoes," "Bob's party is this Saturday," "Mom just bought my favorite ice cream and chips," "I'm tired," "I have arthritis," "Life's short, so eat what you like," "I'm fat. This is how God created me to be," and the famous one, "I'm tooooo BUSY." But the decision that finally made her weight loss resolution stick began when she was admitted in hospital to go through her infusion treatment for her arthritis. Seeing all those sick people next to her made her think about her life and health. She didn't want to see herself confined to the hospital bed, knowing she could have prevented diabetes or heart complications.

Diet Plan

She didn't take any pills to lose weight! She simply change her "diet" to clean eating and stayed within a 1200 calorie diet. She would eat anything healthy and more filling as long as the total daily doesn't exceed her calorie budget. She focuses on not just her portion size but change her eating habit as well. "What are the benefits of this food?" This is the question she would ask to herself before eating.

Fitness Routine

She had no gym membership when she started working out. Her goal is just to be active and move around. She walked a mile for a week, started jogging on week 2, and eventually worked up to Insanity with Shaun T.

Weight Loss Hot Tips
1. YOU have to first be healthy
Don't focus on how you look and what you should look like. Along with being healthy and fit will come those benefits of looking leaner.

2. Get up and Exercise 
There are so many websites (YouTube) that offer free workout routines. Utilize them all.

3. Start off with making small changes to your lifestyle
For instance, start with eliminating rice or sugary drinks.

4. Never give up
If you screwed up today, don't say you'll make up tomorrow or next week or next month. Just make healthier decisions after that.

You can read Angelica's full story on her blog, callmejel808. Follow her Instagram @jelz808 for daily dose of motivations or subscribe to her YouTube channel. All pictures are copyright to Angelica.

I love to hear feedback, please leave your comments:

What is the hardest part of reaching your goals?

 (losing weight or gaining muscle, career, health, money management, etc)

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Best Foods for Overall Health

Healthy eating is essential in keeping our body functioning throughout the day, and choosing the “right” food can be a tricky thing. Food companies spend billions of dollars just to advertise their products, and consumers can be duped into purchasing seemingly health food, but in reality, a lot of store-bought food is anything but.

When making good food choices, one should take into account if a certain food contains nutrients and other properties that can directly support the body’s overall health and wellness. Choose foods that are packed with cancer-fighting antioxidants, energy-boosting nutrients and heart-friendly “good” fats, rather than overly-advertised processed foods. Take note that all foods, even those that are considered super foods, should be consumed in recommended portion sizes. Here are several foods that can contribute to overall good health:

Almonds

Almonds are usually eaten raw or toasted.  They are often used as an ingredient in various dishes because of their sweet, delicate flavor. Almonds are known to reduce the risk of heart disease because of their high monounsaturated fat content. Almonds also help in lowering LDL-cholesterol levels, which is associated with cardiovascular diseases. Based on a study published by the International Journal of Obesity and Related Metabolic Disorders, those who consumed an almond-enriched low calorie diet had greater reductions in weight than those who didn’t. Almonds are also rich in copper, manganese and riboflavin, which are essential in fighting off free radicals, as well as increasing energy production throughout the body.

Artichoke

Artichokes are a species of thistle plants that are cultivated for food consumption. They can be served as steamed, boiled or stuffed, which is a great way to incorporate other flavors. Artichokes are also ranked as 7th among 1,000 vegetables when it comes to high antioxidant content. Several studies also prove that artichokes can help in cancer prevention because of their rich flavonoid content. They also assist in cancer treatment by inducing apoptosis, (or cell death), as well as reducing cell proliferation. Artichokes are also effective in treating stomach problems such as nausea, stomach pain and vomiting.

Avocado

This green-skinned, fleshy fruit has a distinct and subtle flavor, and is commonly served in milkshakes, sandwiches and dips. It has numerous health-boosting nutrients, such as fiber, potassium, B-vitamins, folic acid and vitamin E. Avocados are also rich in monounsaturated fats, which support cardiovascular health by reducing inflammation and oxidative risk factors, as well as blood fat levels. Avocados have also been found effective in cancer prevention because of their numerous anti-inflammatory and antioxidant nutrients. These nutrients also manage oxidative stress and kill off cancer cells through apoptosis.

Beets

Beets, or beetroots, are a cultivated root vegetable, which are grown for their edible tap roots and leaves. They have exceptional nutritional value and have long been used for medicinal purposes. Beets are a unique source of betalains as well, which has been shown to provide anti-inflammatory, antioxidant and detoxification benefits. These phytonutrients are also responsible for giving beets their rich pigment. Many of the unique phytonutrients found in beets function as anti inflammatory compounds, reducing the risk of heart disease and other chronic, unwanted inflammation.

Bell peppers

Bell peppers contain a high amount of vitamin C and antioxidants. Red bell peppers, in particular, contain the highest amount of vitamin C, which helps in keeping the immune system healthy and the skin youthful. Bell peppers also contain capsaicins, which helps in reducing cholesterol levels as well as relieving pain and inflammation. They also have anti-cancer benefits because of their rich supply of phytonutrients, which contain antioxidants and anti inflammatory properties.

Blueberries

Blueberries have the highest antioxidant properties of any food, making them one of the best foods for overall health. They have numerous phytonutrients that help and support different body systems. Anthocyanin, for example, is an antioxidant that helps in defending the body against inflammation and oxidative stress, which are common causes of cancers and cardiovascular diseases among others.

Flaxseed

There is much evidence suggesting that flaxseed helps in reducing the risk of numerous diseases such as cancer, diabetes and heart disease. Flaxseed contains high amounts of omega-3 fatty acid, which aid in keeping the cardiovascular system healthy by protecting the blood vessels against inflammation and reducing oxidative stress. Flaxseed also has high lignan content, which helps in reducing the risk of cancers by blocking enzymes responsible for hormone metabolism, as well as inhibiting the spread and growth of cancer cells.

Salmon

Salmon is high in omega-3 fatty acids, which help in reducing the risk of numerous cardiovascular diseases such as heart attack, hypertension, high cholesterol, heart disease, coronary artery disease and stroke. Regular intake of foods high in omega-3 fatty acids can also assist in mood improvement and cognitive function of the brain. Finally, this fatty acid also decreases the risk of brain-related problems and cognitive decline in older people.

If you're eating most of these healthy foods already, good for you! 

But if you're not, then what is your reason for not eating healthier? Is healthy eating too expensive?

Leave your comment. 

About the author:

David Novak’s byline has appeared in newspapers and magazines around the world.  He’s an avid health enthusiast, and frequently is featured in regional and national health publications. He is also a weekly writer for Healthline.  To visit his other stories on Healthline, visit http://www.healthline.com/. 

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Weight Loss: How to Save Your Diet In the Middle of December

Hello December.

Can you hear the Christmas bells ringing? Christmas is just around the corner I am super excited. I absolutely love December because it's the Christmas season and I simply love Christmas. This is the month we celebrate the birth of Jesus, and it's also the time for the family to get together. Eating cookies is a good thing too!

I haven't update this blog in a while because I feel less motivated. I blew my diet BIG time and I gain 2 kg. I totally pigging out most of the time and sometimes I just feel like giving up and forgetting about the whole idea of weight loss. Even though December is a joyous month, I know it can be awful for people with eating issues like me.

I admit the thought of binge in December did cross my mind. I tell myself, I will start fresh after the holidays. But then I think again. If I splurge my diet during this holiday and I probably gain 2 or 4 kg, wouldn't it be like having a double effort to lose weight on the New Year’s weight loss bandwagon then?

It's difficult to stick to your diet during the holidays and it's not hard to understand why. Huge dinners and parties will always be a major part of the holiday season. Maintaining a control is a huge challenge. 

Are you going to stick to your diet to lose weight during Christmas or are you going to start your diet in January?

I find this useful tips on Binge Theraphy so I decided to reblog this here as a reminder to myself before heavy foods coming my way. I hope you will find it useful too.

1. Don’t use the impending New Year as an excuse to binge

No more "I will lose 10 pounds" New Years resolutions this year. Each morning, when you wake up, begin anew by telling yourself, "today I will do my best to go toward health and wellness." And each morning, set a mini goal for yourself. A mini goal might be, "I will allow myself to sample some office goodies intentionally and consciously, but will not binge on them," or "I will do 10 minutes of meditation at some point today," or "I will reach out for support today if I want to binge" or "if I've already begun eating something that I didn't intend to in order to prevent a binge."

2. Don’t engage in black & white thinking

If you find yourself eating something unconsciously, like snacking on chocolates from a bowl in your office or eating too many bagels one morning, don’t let that turn into a binge. Remember that it happens. Just because you ate a handful of Hershey’s kisses, doesn't mean you have to spend the rest of the day bingeing on cookies and cakes and eggnog or whatever else it is. Stop, take a breath, and be kind to yourself. Take a moment to reorient yourself and bring yourself back to the present. What happened? How did you wind up at the chocolate bowl? Was it a conscious choice or were you putting something off, or were you upset or stressed about something? Think backwards to what might have happened. Forgive yourself and accept that it happens. Make a plan for something else that you’re going to do to make you feel good about yourself that day. If you think that you might not be able to resist, call a support person and tell them that you’re feeling shaky because of the unintentional kisses, but your intention is not to binge and you could use a check in call. Let them know that you’ll call them at the end of the day.

3. Focus on people rather than food

Before holiday parties or luncheons, make sure that you've eaten before you go so that you are able to focus on the people around you rather than the food. If you find that you are only focused on food, take some time to breath and try to refocus on someone interesting. Make a goal for yourself at the party, such as, you are going to talk to 3 new people and try to focus on that rather than food.

4. Don’t drink too much at holiday functions

Binge drinking is a prelude to binge eating. It immediately brings you into an unconscious state which then does not allow you to have a choice around food.

5. Be cautious about leftovers

If you host a party, either have someone help you to clean up or have someone else clean up for you. Often for hostesses with eating issues, it’s not the party that’s challenging, it’s cleaning up. Leftovers can be a huge binge trigger for many people. If tit is for you, give them away or bring them down to a hungry/homeless person.

6. Don’t keep trigger foods at your desk at work

Just because the holidays are here doesn't mean you need to have a bowl of candy on your desk for people. If you must bring it, put it out of reach from yourself so that you need to actually think about what you’re doing every time you get up to grab something.

7. Eat a breakfast with lots of protein each morning

This will keep you satisfied and your blood sugar stable so that you’re not looking for a pick me up come mid-morning.

8. Recommend a Wellness program at your office

Instead of junk food, suggest that people bring fruit baskets. Make a suggestion that the food baskets you receive be donated to a homeless shelter nearby. See about starting a lunchtime yoga class for your office.

9. Stay active

The winter months are a good excuse to hibernate. Don’t succumb. Get out of the house or office. Take a vigorous walk during your lunch break. Go ice skating! Go window shopping! Move. Activity is a stress reliever. Letting go of stress will help you not binge.

Losing weight during the holidays can be incredibly rewarding. You feel better. Your clothes fit better. You avoid the post-holiday feelings of guilt. You don’t need to make weight loss your New Year’s resolution, because you are already doing this. And best of all you are healthier.

Are you going to stick to your diet to lose weight during Christmas or are you going to start your diet in January?

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30 Days 30 Letters: An Open Letter To My Diet Buddy #17 - Grieving: How to Deal With Sadness Without Sabotaging Your Weight Loss Plan

This is letter #17 in Her Weight loss Diary's new series - 30 Days Letters to My Diet Buddy project. The road to weight loss can be tough. If you want to feel like you aren't alone in your diet endeavors, buddying up can hold you accountable for every bite you take. Subscribe here, because you don't want to miss any letter.

P.s. Don't hesitate to share your thoughts, the best thoughtful comments will be featured every Friday.

Email:

Dear Diet Buddy,

Ball workout? Eating clean plan? My diet and exercise plan while on vacation is not working. I'm not eating well and I didn't workout. 

Unexpected thing happened during our holiday. Our beloved grandfather - my mom's father - has been called to eternity. He was 81. I'm not so sure what cause his death, but he had been suffering from Alzheimer for a while. Basically, Alzheimer's does not kill a person directly. But factor that work against those with Alzheimer's like the inability to take care of himself leads to other complications, infections and diseases that lead to death. Death is a natural part of life. We know that every human being will die someday. But losing someone you loved is still hurt and make you feel sad. 

Grieving and Weight Gain

Grief affects different people in different ways. The symptoms of grieving can feel similar to depression. Grieving people just want to hole up in bed and do nothing. Food is all the comfort you can find. After losing someone close to you, you may not even care if you get fat. Emotional eaters may find that grief is the road to obesity.

Weight-Loss Grief
Not everyone gain weight, of course. Loss of appetite is also an option. Some people stop eating when they are grieving. They may even experience fatigue and sleep disturbance. On the Dr. Oz show, Eva Longoria revealed how her traumatic divorce results in weight loss.

Eva Longoria recalled how her divorce affecting her health: "I was not eating. I was depressed. I was sad. My diet was coffee."

People grieve for many reasons -- when you lose someone dear to you, the loss of a job, break up, the loss of a pet, divorce, etc.

How to Handle Sadness Without Sabotaging Your Weight Loss Plan 

There's no quick fix but there are practical things you can do to deal with the loss of a loved one:

• Express yourself - Talking is often a good way to soothe painful emotions.
• Allow yourself to feel sad - Crying is a healthy part of the process and enables your body to release tension.
• Maintain a schedule - It reduces the panicky feelings. I
• Sleep - If you’re having trouble sleeping, see your GP. 
• Eat healthily - A healthy, well-balanced diet will help you to cope with your emotions. 
• Avoid things that ‘numb’ the pain, such as alcohol. 
• Go to counselling if it feels right for you.

Source: NHS Choices

I want to hear from your personal experience, how do you manage sadness and stick to your weight loss plan while grieving?

Yours truly,

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30 Days 30 Letters: An Open Letter To My Diet Buddy #8 - How to Break Bad Habits (Including Mindless Eating) Without Trying

This is letter #8 in Her Weight loss Diary's new series - 30 Days Letters to My Diet Buddy project. The road to weight loss can be tough. If you want to feel like you aren't alone in your diet endeavors, buddying up can hold you accountable for every bite you take. Subscribe here, because you don't want to miss any letter.

P.s. Don't hesitate to share your thoughts, the best thoughtful comments will be featured every Friday.

Email:

Dear Diet Buddy,

What are some of your bad habits? Being a bad listener, being critical, speaking when angry, clinging to the past, keep making excuses? Or, do you find that you have bad habits towards certain kinds of food and drink?

Bad habits are made to be broken. But they can be sometimes hard to be break. If snacking mindlessly in front of the TV is your bad, old habit you can delete your bad behaviors by learning to turn off the autopilot. According to Dr. Heidi Grant Halvorson, Ph.D., the author of Succeed: How We Can Reach Our Goals, many bad habits are triggered by the context (e.g., watching TV, socializing, feeling stressed), rather than by any particular desire to engage in the behavior. So the effective key to stop a bad habit isn't making a resolution – it’s figuring out how to disrupt the behavior, preferably before it starts.

1. Disrupt the habit by changing the context

If you have a habit you’d like to break, spend some time thinking about the situations in which it most often occurs. If you snack in front of the TV at night, consider doing something else in the evenings for a while – reading a good book, spending time with friends or family, even surfing the web. Any alternative activity is less likely to trigger mindless eating. If you just can’t give up your favorite shows, you might try rearranging the room, or sitting in a different chair – anything that alters the context can help.

2. Disrupt a habit by changing the method of performance

If you can’t change the situation, you can change the way the habit gets executed. If you mindlessly eat or smoke with your right hand, try only using your left. If you mindlessly drink from the glass that the bartender keeps refilling, try sitting at a table instead of the bar so you’ll have to consciously get up and ask for a refill. Making the behavior a little more difficult or awkward to perform can be a great way to throw a wrench in the works. 

For more proven strategies for reaching your goals (that actually work), check Dr. Heidi's book Succeed: How We Can Reach Our Goals and visit her blog Dr. Heidi Grant Halvorson.

Do you have any successful habits-breaking bad habits? Share your personal experience in the comments.

Yours truly,

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July Non-Scale Victory #1

My breakfast this morning. Beehoon, fish slice soup = 349 kcal according to Nutrition.com.sg.

It doesn't look tasty in the picture but believe me it's delicious in reality. It's just that the food picture was taken by a super amateur photographer. ;p

I suppose to journal everything I eat, every single one. I heard many times how food journaling helps to cut down on mindless munching. But I hate counting calorie. There are times when I find it fun and there're other times when I was simply feeling unmotivated. I used to update my journal during the evening and it's hard to remember what I ate. Sometimes I get confuse with the portion and I can't get my measure right. For example, a bowl of beehoon soup could be anything from small bowl to medium bowl, depending on the size. And of course in that vague ingredient, the calories could be 100 or 1000! One more thing, I cook a lot  at home and I don't want to be bothered with weighing and measuring foods.

Do you use a food journal to keep track of what you eat? Do you use an actual paper journal or do you go digital?

Next is Non-Scale Victory. I challenge myself with this Non-Scale Victory Challenge last week. So, here are my progress this week.

NSV Challenge #1: Go to bed early and wake up early in the morning.
The reason why I want to wake up extra early every morning is because devotions first thing in the morning is perfect as this is the least likely time of day for an interruption. Morning is also a great time to have some workout. I still find myself to be a night owl. But I keep trying to get up a little earlier. Though I can't met a morning workout this week because I always woke up late, I still manage to squeeze exercise into my day. I keep the kids busy with a cute Android games, while I get my exercise done. Where there's a will, there's a way.

NSV Challenge #2: 10,000 steps every day

Track of the day: My highest score on pedometer so far.  Photo taken with super lousy camera phone 

10,000 step a day sounds simple and doable for most people. But then I realize that hitting the 10,000 goal is difficult unless part of your job is walking. I got myself a pedometer to track my steps a day. I have a sedentary lifestyle and so surprise to found out that I could only make less than 2,000 steps a day if I not exercise. The highest steps I achieved so far is only 6,521. The pedometer is a great motivational tools to keep me active, to motivates me to get up and walk when I haven't been so active, push me to exercise so I can earn points. Who would have thought that a little pedometer could motivate me?

NSV Challenge #3: Eating clean for 7 days
My eating was not 100% clean. I have fried noodle and fried rice most of the days because it's the easiet recipe I can prepare. But I haven't had fast foods in a week, except for 2 or 3 time I allow myself to indulge on instant noodles because I have a strong cravings for it. I always have carb cravings before my period. That's why I said it was not 100% clean, but I'm working on it!

I want to add NSV Challenge #4 for this week - Stop eating at least 3 hours before bed. 

So now it's your turn...
1. Do you use a food journal to keep track of what you eat?
2. Do you meet your goals this week?

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Letter to Myself #2: Feeling So Guilty About Food? Don't Beat Yourself Up!

Do you ever feel stressed out after ate something that wasn't on the weight loss plan you're following?

I used to and still dealing with guilt after eating. After give in to cravings, I will feel horrible that I will say, "Oh well, I blew my diet. I will carry on eating junk and the heck with it." Do you really need to worry? Feeling sorry for yourself and being frustrated with your own behavior is not going to take it back. It just steals your joy.

SEE previous letter: Letter to Myself: How to Pick Yourself After a Setbacks

How to stop beating yourself up if you go off track?

1. Chill out

According to experts, one meal is not going to show up on the scale overnight if you eat sensibly and exercise regularly the rest of the time. Moderation is always the key. Have what you want for ONE meal - not pigging out every single day.

2. Be gentle to yourself

When you start to feel bad because you fell off the wagon, didn't exercise, or ate fried food, stop it by thinking about things that makes you happy. A good book, your upcoming vacations, or maybe a pretty landscape. Self-criticism makes you sick. It effects your self esteem, fills you with stress hormones, and will causes you to sabotage your own best efforts.

3. Create a healthy relationship with food

Food is neither good or bad. Foods give your body energy to carry out the complex functions it was designed to do. You have more power over food. Not the food. You're the one who make decision over food, cakes, coffee, and soda. You must be on guard against eating for pleasure. With determination, anyone can fix bad eating habits. So skip the guilt! What you eat does not define you as a person.

4. Be realistic

No one eats perfectly all the time. You are giving yourself permission to do this, and as soon as it’s over, you should go back to the eating plan you normally follow. This is not a license to overeat and binge.

5. Make the right choice 

Indulgence is not a crime. It is only a one-time affair. But you need to do something about it when it has becomes a constant indulgence. You know which foods make you feel tired, bloated or sluggish and which foods make you feel satisfied and give you energy.

Dear myself, you demand respect and encouragement from people you know. You deserve it. Demand it from yourself.

It's your turn...
What do you do when your weight loss plan are not going as planned?

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What's Your Non Scale Victory?

Sorry for the lack of updates. I've became less motivated to blog this few days. In case you've forgotten, There are 3 more days left to vote for HER WEIGHT LOSS DIARY on the DiGi WWWOW Internet For All Awards 2013. I want to thank everyone for your support.

Remember when I posted back in April that I'm back to square one? Nah, I feel that I'd never be able to lose weight, the scale has stopped moving.

Disappointed. Hopeless. 

But part of me believe that meeting my weight loss goal is still possible. After all, good health isn't always measured on scale. Non Scale Victory is about focusing on positive changes towards weight loss and building on them. This is another week to celebrate Non-Scale Victory. This post is link to KTJ Weighing In.

Last Sunday, hubs and me went to watched Man of Steel with the kids. We never go out to the movies after we have kids. I like to go on date nights, go to the movies every once in a while with my hubby, but I can't because I just hate leaving my kids with someone else. But Man of Steel sounds like a great family movie, so we celebrated Father's Day by watching the movie together. I usually don't bother to eat or drink during a movie because it's only distracting the cinematic experience. But I brought foods with me for the kids because the show time was near meal time, and in case the kids get bored. We have popcorn, hot dog buns and cup corn. This may not be the best Superman movie but the kids enjoyed.

We returned home, and my son asked for another hot dogs. He seemed to really like it, like the best hot dogs he has ever eaten. But then his request struck me. We haven't had hot dogs for almost a month now in our house! Maybe over a month, I don't remember. I realized that I've also stopped buying canned foods. But okay, last night I bought some canned tuna for the first time in 5 months.

My weight loss is maybe slow, but it's not about that weight loss deadline that matters. It's important to just focus on giving my body good food and trying to move more. 

What is your Non-Scale Victory this week? Share in the comments, and let's celebrate.

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Non Scale Victory: Ditch The White Bread

I'm a carboholic. I'm a huge fan of white bread. Bleached white flour, you know. I love pasta, and sandwiches, I eat rice everyday. For Asian, rice is inescapable! 

Then last week, my mom and me stopped by an organic shop, she bought to herself four loaves of whole grain organic breads, and gave me one. I started to like this whole grain bread ever since. I discovered few interesting things about this new found:

1/ More filling

Whole grain bread is low in fat but high in fibre and complex carbohydrates, which explains why you fill up quicker.

2/ Tastes better 

I love to eat (white) bread with peanut butter. But with whole grain bread, I don't need peanut butter spread anymore. It taste good alone.

3/ Improve bowel health 

If you said "yuck," when I write about bowel movement, you're not alone. Most people don't want to discuss going poop. But bowel movement is an important body function. So it's good to know how to relieve irregularity or constipation. Whole grains diets has help me keep my digestive system regular by promoting normal bowel movements.

Inescapable: Asian culture is big on polished white rice with all their meals

Making the switch from white bread to whole grain bread can be tough. But I've switched to whole grain bread, as opposed to white. I think my kids like white bread if they are given the option, but I want to introduce whole grain bread in my home and influence the whole family practices healthy diet.

This post link to Katie of KTJ Weighing In. Well, that is my one and only very small success this week. What is your Non-Scale Victory this week?

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Ways to Develop a Healthy Relationship With Food

This is a guest contribution from Katie.

Hi everyone! I'm Katie and I blog over at KTJ Weighing In. I've been overweight my whole life and now I'm finally taking the steps to live a healthier life. I'm so excited that I was asked to guest post here today and share with you all! So thank you Honeybee!

It takes a long time to change your eating habits. I'm a work in progress and slowly but surely I'm learning how to eat again. It feels like I have to reprogram my brain to know what a healthy portion size is and for what foods to avoid. It is a daily struggle, but I know it will definitely be worth it in the end!


Repeating "it's not worth it" when I'm tempted by foods really helps. And when I have that great feeling of accomplishment after seeing a loss on the scale I am happy with those choices because the bad food really isn't worth it.

So, some of what what I'm doing to have a healthier relationship is to track my food. To be aware of my weak areas, to know what I'm eating daily. Work on changing habits a little at a time. Focus on one change a week, then build on that. Packing healthy snacks and having them with me so when temptation hits I can curb that hunger with a healthy alternative. 

I have a lot of weight to lose. It can be overwhelming thinking about how far I have to go, but a good reminder from one of my favorite weight loss books, "Finally Thin" by Kim Bensen is:

"If you are extremely overweight, remember, there is a real blessing to having a lot of weight to lose. Why? By the time you reach your goal, many of the new healthier habits will be ingrained because you've practiced them for a longer period of time. You'll be one step ahead in your maintenance."

There are plenty of diets that can give you a quick fix. Promise that you will lose x pounds in x amount of time, but to really keep it off, to really change your life, you need to change your habits. You need to learn to create a healthier relationship with food!

I'm still learning! I'm not an expert at all, but this is what I'm trying to do. The key is to not change everything at once. Start little and then build on that. One step at a time!

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