Join me and David Ayres on Flagler Beach's WNZF Radio tomorrow at 9 AM ET
www.wnzf.com
We're talking the Worst Foods in 2009, and look toward choosing the BEST Foods for 2010
See you on the radio!
Susan
Here's the revelation! Being thin and healthy, eating what you like yet liking yourself, and controlling your weight without fixating on it for the rest of your life is not about natural gifts, but about the gift of knowing how.
Wednesday, December 30, 2009
Tuesday, December 22, 2009
RD411: Great Place for Credible Nutrition Information
Thanks so much to Dr. Nancy Collins of RD411, the best website for credible nutrition resources for dietitians...and for consumers too. She honored me by putting Making Weight Control Second Nature as her book of the month, December 2009. Thank You Nancy!
http://www.rd411.com/newsletter/rd411_email_4_12.htm
http://www.rd411.com/newsletter/rd411_email_4_12.htm
Saturday, December 19, 2009
On Dr. Victor Zeines' Radio Show--Live From New York!
Had a fabulous time on Dr. Z's radio show...he's the best! It all starts in your mouth, and Dr. Z respects all aspects of health, including nutrition and fitness. Dr. Zeines has been practicing Holistic Dentistry for the past 25 years. He received his degree from N.Y.U. College of Dentistry in 1970 and completed an internship at the Eastman Dental Center in Rochester New York. In 1980, he received a Masters in Science (Nutrition) from the University of Bridgeport, Bridgeport, Connecticut. He received Fellowship Status from the Academy of General Dentistry in 1982.
http://www.healthytipsradio.com/podcasts/12.09.09.DRZ.79.mp3
http://www.natdent.com/
http://www.healthytipsradio.com/podcasts/12.09.09.DRZ.79.mp3
http://www.natdent.com/
Thursday, December 17, 2009
Holiday Party Tips, in the Journal Star
http://journalstar.com/lifestyles/article_5afe60c0-e4f2-11de-b049-001cc4c002e0.html
Every day through Dec. 24, the Journal Star features sections will offer tips, information and other guidance to help you get through the holiday season.
Day fourteen: Get prepared for the eating season
Yes, this is definitely a season of eating.
But you don't have to go hog wild -- or worse, sadly deprived -- during these feeding frenzies.
Dietician and author Susan Burke March offers these holiday party preparedness strategies:
Pick your battle. Avoid the waist-expanding fried hors d'oeuvres and bowls of nuts. Make weight control second nature by gravitating toward filling, lower-calorie foods such as shrimp and crudités, and feel good in the moment and over the long haul.
Prepare to party... by eating! Eat a snack before you go out, such as a container of nonfat yogurt and a banana. By taking the edge off your appetite before a party, you'll be much less likely to overeat or go against your better judgment.
Say "no" in creative ways. When offered a high-fat or high-calorie option, instead of saying "no thanks" say, "Thanks! But, gee, I'm really thirsty right now, maybe I'll try one later." Then head to the bar and get a low-cal cocktail such as a wine spritzer or lite beer, or grab a plate of fresh fruit and veggies to fill you up and help you avoid temptation.
DANCE! You can burn many excess calories and have a great time doing it.
Keep a glass in your hand. If you're holding a glass, it's more difficult to hold a plate and eat. Make a plate of "good choice" foods to begin with, enjoy it, then keep a glass of water or club soda in your hand all evening.
Finally ... eat that piece of cake! It's perfectly natural to enjoy a reasonably sized treat once in a while, particularly in a celebratory fashion. The goal should not be to deprive yourself forever or stick to a "diet," but rather to learn to live and eat to stay thin, naturally.
Wednesday, December 16, 2009
Where's the Party? Stay On Track Through the Holidays
http://www.bettyconfidential.com/ar/ld/a/10-Ways-to-Avoid-Holiday-Overeating.html
BettyConfidential
10 Ways to Avoid Holiday Overeating
Celebrate all you want—without gaining a pound!
-Katherine Raymond
Santa girl eating cake
`Tis the season…for cookies, egg nog, hors d’oeuvres, stuffing, potato latkes, and prime rib. You get the picture: The most wonderful time of the year can also be the most fattening. Some recent studies show that the average person gains about one pound over the holiday season—and that’s not to be taken lightly. “Although one pound doesn’t sound like a lot of weight, it’s a pound that could push a person into overweight or obesity, because many don’t make an effort to lose the weight over the year,” says registered dietician Susan Burke March. We asked March, the author of Making Weight Control Second Nature: Living Thin Naturally, for advice on healthy eating habits over the holidays. Keep these tips in mind, and you won’t have to make a New Year’s resolution to lose the weight you just gained.
1. Don’t arrive hungry at holiday gatherings.
“Have a plan,” March urges. “Instead of eating less the day of a holiday feast, eat breakfast, lunch, and a snack, such as an apple and a cup of yogurt.” That way, you’ll be less likely to stampede the buffet table. Once you arrive at the party, feel free to indulge—within moderation. “If you want a taste of a fatty food, such as cheese, gravy or fried foods, then take just a taste and be satisfied with that,” March advises.
2. If you’re hosting a party, go easy on the butter.
Fat calories can really add up at the holiday table. But that doesn’t mean your loved ones have to subsist on tofurkey and sprouts; just make a few changes to the classics. March suggests basting the holiday bird in orange juice, rather than butter; using low-fat dairy products; and replacing half the oil in cookie and cake recipes with applesauce or pureed fruit. You can experiment with other ingredient swaps as well. “Don’t sacrifice flavor, but do review your recipes with a fresh eye,” she says.
3. Limit, or eliminate, the booze.
High-calorie alcohol doesn’t just lead to embarrassing incidents at the office holiday party—it can also increase your girth. To help limit your consumption, “start the evening with a glass of water, and end the evening with one, too,” March advises. If you do drink, she adds, steer clear of the most sugar- and calorie-laden options—such as “colada-type” cocktails and alcoholic punches.
Read 5 Stress-Busting Superfoods
4. Beware the buffet table.
Don’t tempt yourself by hanging out next to the food. Circulating at a party is not only more fun than staying in one place, it will keep that fresh-from-the-oven tray of pigs in blankets safely out of sight. At parties, March likes to "circle around, find some cocktail shrimp or otherwise healthier option, and enjoy myself. I carry a wine glass full of club soda and lime, and keep sipping." You can always head to the ladies' room, or outside for some fresh air, if temptation becomes too great.
5. Don’t stuff yourself to make someone else happy.
Even if Aunt Ethel keeps telling you how thin you look, or your sister-in-law insists you sample her famous marshmallow sweet potatoes, stick to your guns. “I don’t make an issue of refusing foods, and if anyone tries to ‘push’ a dish, I just say, ‘No, thank you’ with a smile,” says March. “I also willingly ask for seconds of foods I enjoy and that fit my ‘diet,’ the way I choose to eat.” In other words, eat what you want—and not what anyone else wants you to eat.
6. Make it a point to burn more calories over the holiday season.
Know you’ve got back-to-back parties coming up? Compensate by increasing your physical activity. “Add a few minutes to your daily walk; do jumping jacks when you get out of bed, ” March suggests. She also invites holiday guests to take a walk with her after dinner.
7. Calm down.
If you’re the type who noshes when she's nervous, take a few minutes to mentally prepare yourself before a social event, especially one that may be stressful or anxiety-provoking (think a company bash with the big bosses, or a gathering with your new boyfriend's entire family). Several deep, slow breaths (count to four as you inhale and again as you exhale) or even a few minutes of meditation can center you so you don’t end up compulsively shoving nibbles in your mouth.
8. Eat until you're full—then stop.
Be aware of how much you've consumed, and don't overstuff yourself once you're sated. "If you wouldn’t eat the whole thing in October, then stay equally aware throughout the holidays, eating with your stomach, not with your eyes," says March. Is there a certain food that inevitably leads you to overindulge? We're sorry to say this, but you're better off avoiding it altogether.
Read 7 Foods To Feed Your Metabolism
9.Think about what you want to wear, not what you want to eat.
If you abandon all mealtime restraint throughout December, the chances are pretty good that the slinky black dress you plan to wear on New Year's Eve won’t fit. If you visualize yourself looking fierce in that perfect outfit, it can help strengthen your resolve to eat right.
10. Take the focus off food.
Let’s face it—we sometimes think of the holidays as an excuse to stuff our faces. But obviously that’s not the true meaning of the season. “Treat the holiday meal as you would any other,” March says, “and don’t overeat. Eat to taste, not to gorge, and you won’t enlarge! Go to the party to enjoy the people and the celebration.” We’ll raise a glass—of water—to that.
Katherine Raymond is a freelance writer based in New York City.
BettyConfidential
10 Ways to Avoid Holiday Overeating
Celebrate all you want—without gaining a pound!
-Katherine Raymond
Santa girl eating cake
`Tis the season…for cookies, egg nog, hors d’oeuvres, stuffing, potato latkes, and prime rib. You get the picture: The most wonderful time of the year can also be the most fattening. Some recent studies show that the average person gains about one pound over the holiday season—and that’s not to be taken lightly. “Although one pound doesn’t sound like a lot of weight, it’s a pound that could push a person into overweight or obesity, because many don’t make an effort to lose the weight over the year,” says registered dietician Susan Burke March. We asked March, the author of Making Weight Control Second Nature: Living Thin Naturally, for advice on healthy eating habits over the holidays. Keep these tips in mind, and you won’t have to make a New Year’s resolution to lose the weight you just gained.
1. Don’t arrive hungry at holiday gatherings.
“Have a plan,” March urges. “Instead of eating less the day of a holiday feast, eat breakfast, lunch, and a snack, such as an apple and a cup of yogurt.” That way, you’ll be less likely to stampede the buffet table. Once you arrive at the party, feel free to indulge—within moderation. “If you want a taste of a fatty food, such as cheese, gravy or fried foods, then take just a taste and be satisfied with that,” March advises.
2. If you’re hosting a party, go easy on the butter.
Fat calories can really add up at the holiday table. But that doesn’t mean your loved ones have to subsist on tofurkey and sprouts; just make a few changes to the classics. March suggests basting the holiday bird in orange juice, rather than butter; using low-fat dairy products; and replacing half the oil in cookie and cake recipes with applesauce or pureed fruit. You can experiment with other ingredient swaps as well. “Don’t sacrifice flavor, but do review your recipes with a fresh eye,” she says.
3. Limit, or eliminate, the booze.
High-calorie alcohol doesn’t just lead to embarrassing incidents at the office holiday party—it can also increase your girth. To help limit your consumption, “start the evening with a glass of water, and end the evening with one, too,” March advises. If you do drink, she adds, steer clear of the most sugar- and calorie-laden options—such as “colada-type” cocktails and alcoholic punches.
Read 5 Stress-Busting Superfoods
4. Beware the buffet table.
Don’t tempt yourself by hanging out next to the food. Circulating at a party is not only more fun than staying in one place, it will keep that fresh-from-the-oven tray of pigs in blankets safely out of sight. At parties, March likes to "circle around, find some cocktail shrimp or otherwise healthier option, and enjoy myself. I carry a wine glass full of club soda and lime, and keep sipping." You can always head to the ladies' room, or outside for some fresh air, if temptation becomes too great.
5. Don’t stuff yourself to make someone else happy.
Even if Aunt Ethel keeps telling you how thin you look, or your sister-in-law insists you sample her famous marshmallow sweet potatoes, stick to your guns. “I don’t make an issue of refusing foods, and if anyone tries to ‘push’ a dish, I just say, ‘No, thank you’ with a smile,” says March. “I also willingly ask for seconds of foods I enjoy and that fit my ‘diet,’ the way I choose to eat.” In other words, eat what you want—and not what anyone else wants you to eat.
6. Make it a point to burn more calories over the holiday season.
Know you’ve got back-to-back parties coming up? Compensate by increasing your physical activity. “Add a few minutes to your daily walk; do jumping jacks when you get out of bed, ” March suggests. She also invites holiday guests to take a walk with her after dinner.
7. Calm down.
If you’re the type who noshes when she's nervous, take a few minutes to mentally prepare yourself before a social event, especially one that may be stressful or anxiety-provoking (think a company bash with the big bosses, or a gathering with your new boyfriend's entire family). Several deep, slow breaths (count to four as you inhale and again as you exhale) or even a few minutes of meditation can center you so you don’t end up compulsively shoving nibbles in your mouth.
8. Eat until you're full—then stop.
Be aware of how much you've consumed, and don't overstuff yourself once you're sated. "If you wouldn’t eat the whole thing in October, then stay equally aware throughout the holidays, eating with your stomach, not with your eyes," says March. Is there a certain food that inevitably leads you to overindulge? We're sorry to say this, but you're better off avoiding it altogether.
Read 7 Foods To Feed Your Metabolism
9.Think about what you want to wear, not what you want to eat.
If you abandon all mealtime restraint throughout December, the chances are pretty good that the slinky black dress you plan to wear on New Year's Eve won’t fit. If you visualize yourself looking fierce in that perfect outfit, it can help strengthen your resolve to eat right.
10. Take the focus off food.
Let’s face it—we sometimes think of the holidays as an excuse to stuff our faces. But obviously that’s not the true meaning of the season. “Treat the holiday meal as you would any other,” March says, “and don’t overeat. Eat to taste, not to gorge, and you won’t enlarge! Go to the party to enjoy the people and the celebration.” We’ll raise a glass—of water—to that.
Katherine Raymond is a freelance writer based in New York City.
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