One recent morning I was up early, finished with the gym and running a few errands. While in my car and stopped at a red light, I saw a man on the crosswalk, consuming a large bag of barbecue potato chips. I checked the clock in my car (still before 9am) and did a doubletake, surprised that this person apparently could not begin his morning without the chemical-y goodness of artificially-flavored chips (yes, I checked the brand on the bag to see if they were all-natural or not).

Then, as if to emphasize a point, I saw another man nearby — this one sucking on a cigarette as if he were in outer space and needed it for oxygen. I must admit that I was in awe — so much so that a honk behind my car made me snap to and realize the light had turned green.

As I drove on, I thought about these two people. If you had been with me, you would have seen that the looks on their faces indicated their chosen substances were life giving forces that they needed to begin (or even get through) their respective days. But I assure you I wasn’t judging these folks. Instead, I was shuddering — reminded of a time in my life when I needed my own unhealthy substance to begin my day.

When I weighed over 450 pounds, I would wake up with a serious food hangover. And I assure you that “food hangover” is no catchphrase. Back when I weighed more than my scale would even register, I would eat at night until I was literally stuffed and in physical pain. I would then toss, turn and sweat all night long — until finally rising in the morning, barely able to stumble to the bathroom due to being in such anguish.

This is when I would grab for my life giving force of diet soda. That’s right. I would have to consume 3 to 4 cans first thing in the morning in order to be able to start my day and actually function. Along with the artificial ingredients (that I’m sure my body mistook for sustenance) and the caffeine, I think that the carbonation somehow helped digest the leftover food from the night before. I truly was unable to function before having multiple cans of diet soda. I was addicted — to this (and so much more).

Burp.

I’m not proud of this confession — but I make it as a reminder to myself that I never want to go back to a time in my life when, to function, I felt like I had to remain on a cycle of self-abuse (in this case delivered by consuming the wrong foods and/or beverages simply to begin my day). Whether barbecue chips, cigarettes or diet soda, these are not the kinds offood groups recommended to start our day – food groups that can give us a positive (and healthy) outlook.

Letting go of what doesn’t really serves us means making a commitment to getting back to paying attention to how our bodies feel when consuming such substances. Today the thought of ingesting diet soda makes me want to barf. Don’t get me wrong. I’m human. I want my big cup of black coffee along with my all-natural cereal and fresh sliced fruit. But all of these things work together to add some pep to my step — rather than clogging my body, mind or organs with unnecessary ingredients that my body cannot process (and that might even cause harm in the long run).

Was this you, too? Or is it you? What do you feel like you have to have first thing in the morning that might give a nutritionist a panic attack? By paying attention to how you feel (how you really feel), you might just realize these substances aren’t what you’re craving after all. And as our tastes change, our bodies, minds and health can change — for the better. So tomorrow morning, why not rise, shine and dine — on a healthier, happier (and ultimately more delicious) choice than chips, cigarettes or diet soda? The life you save may be your own.

Photo Source: eatyourbooks.com

A special guest post from Sherry Coleman Collins, MS, RD, LD

Recently, I read a story by Gregg about his struggle to tame his desire for one of my favorite foods, peanut butter.  As is his style, he shared with great honesty the challenge it was for him to control his eating of the sticky delicious spread.  It made me want to share some ideas for controlling portions and tips on how reframing how we think about a food can change how we treat it.  I hope these tips will provide you with some tools for your toolbox in maintaining a healthy weight and a healthy life.

It’s just food. Remember, food isn’t “good” or “bad.”  You may feel like they are out to get you, but the truth is that feelings aren’t facts.  You are in charge and have the ability to control what you put in your body.  Yet, there’s no need to carry around shame about what you’ve already eaten.  Take each eating opportunity as a fresh start to do it right-er.

Know how to spot a single-serve portion. If you buy tempting foods in larger containers, separate them into smaller ones.  Measure or weigh out the portions, since sometimes what we think is a serving, really isn’t.  Alternatively, buy single-serve or pre-packaged foods that can help make it easier to control the amount you eat.  For instance, peanut butter can be purchased in single-serve to-go style squeeze packets – perfect for tossing in your bag with some rice cakes for an afternoon snack, squeezing right onto an apple, or making that perfectly portioned peanut butter and jelly sandwich.

Save that food for eating out or special occasions and get the smallest size offered. My treat food is fried potatoes.  Seriously. I love really good French fries, crispy hashbrowns and potato chips.  I almost never have these at home, where I eat >70% of my meals.  Instead, these are a treat food that I have occasionally when I eat out with friends or for date night.  By enjoying this food outside the house, I’m not tempted to eat it more often than I should.

Do distraction. When you’re feeling the tug, it’s time to do something else.  Try drinking a glass of water, taking a walk, or calling a friend.  Taking your mind off of the food and nourishing some other part of you – thirst, physical activity, or connection – may be just enough space to reduce the temptation or eliminate it completely.

Pay attention. When you do eat the foods you love, be present.  Usually, the first few bites are the best.  Take time to savor them and enjoy them.  Don’t eat (at all if possible, but especially special foods) when you’re doing something else, such as typing at your desk, driving your car, or anything else that requires most of your attention.  When you are more mindful of the food you eat, you eat much less.

Now, as far as the peanut butter goes, I can’t leave you without some thoughts on that one.  Peanut butter is a wonderfully versatile and flavorful food.  It’s also nutritious!  Unlike my fried potatoes, which have far less to offer in that area, peanut butter provides protein, fiber, mostly good fats, and 30 vitamins and nutrients.  It can be used in everything from my favorite PB&B (banana) sandwich to homemade breakfast peanut crunch bars, or a spicy peanut dipping sauce for lean grilled chicken skewers.  Peanuts have more protein than any nut and are a deliciously satisfying food to enjoy.  Check out our website at www.nationalpeanutboard.org for more ideas.

About the Author: Sherry Coleman Collins is a registered and licensed dietitian practicing in the Atlanta, GA area.  Her love of food and nutrition has allowed her to work with individuals and groups, children and adults of all ages, and in a variety of settings from clinical to foodservice to communications.  She currently serves as senior manager, marketing and communications for the National Peanut Board. Connect with America’s peanut farmers via Facebook and Twitter. Follow Sherry on Twitter at @PeanutRD.

Although you wouldn’t know it to look at me today, I used to be a total boob man. But the difference between me and that guy who Googles Dolly Parton is that, at the time I had boobs that could give Ms. P a run for her money.

This was back when I weighed well over 400 pounds and was approaching the dreaded 450-pound mark (at which point my scale quit me – but that’s another story for another post). During this time period, I was somewhat terrified to leave my apartment. Mainly because I was worried that the world was judging me. By just stepping out the door, I felt like everyone could figure out my weakness (food!) and see my Achilles’ heel (well, myAchilles’ belly, in any case).

Of course, a lot of this thinking was ego-based. I mean, inhabitants of Tallahassee, Florida (where I lived at the time) were likely too busy living their own lives to really care that my girth was close to being assigned its own zip code. And yet, often times, their stares told me differently. Usually, once I would catch someone staring, we would both look to one another, acknowledge mutual shame and then look away. This would usually be followed by me making fun of their outfit (silently in my head) – anything to combat the torture I was sure they intended for me to suffer.

Again, a lot of this was drama I was creating for myself. And this drama was paralyzing. This is why I would usually shop for groceries late at night. After all, I knew the sight of a 400+ pound man shopping for food might be too much for some onlookers to bear. Luckily for me, there was a 24-hour Albertsons nearby. So late at night I would sneak out of my apartment and scurry over to the grocery store, trying to stay hidden from the world. And from myself.

But there was a reason this market was open 24-hours a day. It turns out other people liked to shop around the clock as well (although I was sure their reasons weren’t as important as mine).

I’ll never forget one late evening, while pushing my cart through the aisles of Albertsons. My bounty thus far included my usual picks: 1/2 very healthy, “diet”-type food along with 1/2 binge-worthy treats that I would use as a “last meal” before beginning that week’s diet. Thus, I would quickly wheel past anyone who happened to be in the same aisle as me.

This particular evening, I found myself in one aisle that was very crowded. It was the cereal aisle and I was picking out one ‘healthy’ and one ‘unhealthy’ cereal. When turning my cart to leave the aisle, I saw a bunch of shoppers on one end. Abort mission! I quickly turned my cart toward the opposite end of the aisle, horrified to see it was just as crowded. ‘Why must everyone like cereal as much as me?,’ I wondered.

I then swallowed hard, looked down (eye contact with anyone seeing my girth was forbidden, after all) and pushed my cart toward the end of the aisle. At one point, I passed a mom and her daughter. The little girl (around 6 or 7) made eye contact with me. There she was, this sweet, innocent cereal lover. So I risked everything and smiled at her. Much to my chagrin, she stared back blankly. I continued past her and her mom. But as I did, the girl screamed out to her mom, “Mommy! Mommy? Why does that man have boobs?”

Everyone – and I mean everyone – in that crowded aisle turned to look at the man with boobs (I was sporting facial hair at the time, so there was no denying I was male).  I quickly made my way down the aisle, my hands gripping the cart while I held my breath, determined to slink away before every shopper saw my 44Bs. Or were they Double Ds?

After rounding the corner, I abandoned the cart and quickly left the market – getting into my Chevy Chevette and speedily racing home like a vampire fearing dawn’s first light. Once safe in my apartment, I wished that I had said something equally mean to the little girl – something that would have kept her up at night or, at the very least, made her pee her pants in front of all the other shoppers. I never did see her or her mother again. But I still went even further into hermit mode for the next several years.

I share this not to demonize – or even excuse – the little girl’s behavior. I share it because I know the agony of stepping into public with added girth. It’s our embarrassment and shame that not only keeps us from heading into public but also from actually taking the weight off. This is all part of the cycle of abuse that society offers and that we participate in. Looking back, I can see that the little girl wasn’t my worst enemy at the time. I was.

Nowadays I think back on my man boobs with pride and a big sense of humor. When appearing on the Today Show, I joked that I felt like I was nursing America when they flashed one of my shirtless “Before” pictures onscreen. It’s this kind of humor that can free us. No matter what size we are, it’s nothing to be embarrassed of. And it’s nothing that should keep us from shopping in public – or doing anything else in public for that matter (perhaps even exercising)… And it’s nothing that should keep us from loving and accepting ourselves. This kind of acceptance can be so freeing – and can help unblock the path to weight loss and good health once and for all.

Today, I have slightly-defined pecs from my years of working out (emphasis on slightly — LOL!). But look closely and you’ll see scars under my nipples from when I had excess skin around my chest (and elsewhere) cut away after losing and keeping off the excess weight. So I still think twice about being seen in a bathing suit in public. But then again, so do most people I know (even those odd ‘Thin all their lives’ people).

So wear your boobs proudly – no matter if you’re male or female, no matter if you’re in a “Before,” “During” or “After” phase. And for God’s sake, keep your sense of humor. After all, I may not have actual boobs anymore, but I’m still one of the biggest boobs you’ll ever meet.

Have you experienced something like this? If so, I want to hear about it. Not to be horrified. Not to be frightened. But to acknowledge, smile – and hopefully laugh – with you… One boob to another.

Who can turn the world on with her smile? Turns out it’s not just Mary Tyler Moore, but also Valerie Harper, who has bravely come forward with her brain cancer diagnosis and is inspiring all of us with her brave and positive attitude.

After recently catching Ms. Harper (appearing with others from the original Mary Tyler Moore show) on Katie, I was moved by her joy, her courage and her refusal to stop living life even after being told by her doctors that she may have just months to live. Instead, Ms. Harper gracefully cautioned us all to “Not go to the funeral before the actual funeral.”

I realized in that moment (while watching her speak) that despite what I thought was a stressful day (the kind of day that made me want to reach for the nearest package of cookies and eat them all), that I actually had nothing to complain about. After all, if Ms. Harper could smile even when facing her current circumstances, then why couldn’t I?

Ms. Harper is a great reminder for us all to live in the moment. As she recently told CNN, “I just want folks to see me, that I’m OK, that I’m not suffering so far. There may be pain. There may be a lot of things ahead, but whatever they are, they’re ahead. They’re not now.”

She went onto tell interviewer Piers Morgan that she is trying to live in the moment and then offered this advice for others: “Keep your chin up and don’t go to the funeral, mine or yours or your loved ones, until the day of the funeral because then you miss the life that you have left.”

“Death is out there for all of us,” she told Mr. Morgan. “There’s other ways to handle it than just sit on the couch and accept.”

I always find it very inspirational when people facing odds we can’t even imagine share their courage and inspiration with the rest of us. It helps make whatever we’re facing seem tolerable — while also reminding us to count our blessings and be thankful for every little thing in our lives (cookies and otherwise).

Photo Source: knue.com

What does tax day mean to you? Ask most Americans and they’ll confess that they dread April 15th even more than a trip to the dentist (or perhaps even starting a new diet).

There’s something about having to fork over our hard earned funds (on top of sales taxes we already pay when buying something) mid April of every year. And you can count me among the folks who used to grouse about having to pay taxes. Yes, you read that right… Used to.

I recently realized that whenever I broke into a sweat, panic or foul mood as a result of sitting down to write a check out to the IRS, it was actually me making myself feel miserable and not anyone else. After all, I’m the one who earned the income. I’m the one who lives in the country that I live in. And I’m the one running the thoughts of “Oh, man, why do I have to pay taxes?” through my head. Not the IRS. Not my CPA. Not my bank. Me.

I then began to realize that because I was responsible for the negative banter in my head, I could actually be happy while writing out my tax payment check. Now, before you call the loony bin to come pick me up, let me explain.

Just as one day I decided to just stop eating so much and went from over 450 pounds to around 175 pounds in less than a year’s time period, I decided I could just stop feeling sorry for myself and instead just accept that paying taxes is a part of life. And since it’s a part of life, why make myself miserable about it? After all, paying taxes is a sign that I’m earning income. It’s also a requirement of living in my state and in this country (two places that I love). So what’s to complain about?

By thinking negative thoughts, I was only making myself miserable. And this includes joining others when complaining about having to pay taxes. Now, this doesn’t mean that if I heard you complaining about having to pay the IRS I would break into song and cartoon birds would start circling around me (although, quite frankly, I wish they would). It just means that I’m not going to ruin my own day by grousing about things and circumstances I can’t change.

Based on my longterm history, complaining and grousing leads to more and more negativity, which (for me) leads to destructive behavior such as eating the wrong foods, gaining weight and not being able to fit into my skinny jeans. And let me tell you, the cartoon birds would flee for their lives if I wasn’t able to comfortably zip up my skinny jeans.

So as Bobby McFerrin sings, “Don’t worry, be happy.” After all, we might as well accept our present circumstances (regarding paying taxes, our weight, our life situations or whatever) and make the very best of them. This better attitude will sure lead to better things. Even if not to cartoon birds. (But hey… You never know!)

So join me in paying your taxes with gratitude, won’t you? The life you change just might be your own.

Photo Source: southernstudies.org

One of the most popular recipes I’ve shared on this blog is my recipe for Beer’d Chicken. It can become a real go-to staple for any healthy eating of weight loss program. I get asked for the recipe all the time and am always happy to share it — thus my sharing it again here, today.

I love making this chicken ahead of time (and lots of it all at once as it lasts nearly a week and can be easily reheated). And bonus – it’s just as delicious when eaten hot as a main course or cold when cut into chunks for use in a lunch or dinner salad. You can also make this for friends, as they’ll be astounded how delicious this healthy meat entrée is.

I use chicken thighs instead of chicken breasts because I find the thighs offer a richer and moister flavor. Yes, there are a few more calories from fat in the thighs, but these aren’t the kind of calories that get us into any trouble. I also leave the skin on for some bonus flavor (both while cooking and while eating). If you’re on a very strict plan, you can remove the skin, but do so after cooking so you still get the benefits of the flavor.

Ingredients:
6 – 12 Large Chicken Thighs with Skin
1 Bottle of Beer

Preparation:
Put Chicken Thighs into a large pot (bone down, skin side up). Next, pour a bottle of beer over the chicken thighs. Yes, it’s that easy. Next, place a lid on the pot (preferable one that allows a minimal amount of airflow) then place on the pot on the stovetop – at the lowest heat. Cook on the lowest possible heat for about 4 hours (until chicken is cooked through). While chicken is cooking, prepare a large broiling pan. I like using nonstick aluminum foil or parchment paper in addition to the pan to make clean-up easy. Next, remove chicken from liquid and place on a broiling tray, skin-side-up (AKA bone-side-down). Place tray under the broiler for approximately 8 minutes (on ‘High’). After 8 muntes, remove the chicken from the broiler. Allow chicken to sit for a few minutes. Then… Ta-da! It’s ready to serve (or store in fridge for future use)!

Serves:
6 – 12 (depending on the number and size of the thighs)

For me, a common evening meal will include 1 piece of Beer’d Chicken (wrapped in nonstick aluminum foil or parchment paper, sprinkled with a splash of Balsamic Vinegar and warmed up in the oven on very low heat for approximately 20 minutes if coming from the fridge) along with steamed green beans (sprinkled with Granulated Garlic and Pepper) and a 1/2-cup of sliced Grape Tomatoes.

Another option is to serve the chicken with my ‘Fresh Veggie Side Salad’ recipe for a winning (and complete) meal. Your taste buds will thank me for it! If you’d like the recipe for the side salad, Click Here.

You may be aware of recent news stories documenting a new change in policy for all employees of CVS Pharmacy, which now requires all of the nearly 200,000 workers who are on CVS’s health plan to submit their weight, body fat, glucose levels and other vitals or (if they don’t submit these test results) pay a monthly fine of $50 a month (which adds up to $600 a year in additional insurance costs).Employees who agree to the testing will see no change in health insurance rates.

When I first shared this story on the Just Stop Eating So Much! facebook page, some readers expressed outrage, noting that CVS Pharmacy was enlisting a sort of “Big Brother” approach to health insurance. News reports state that other critics call this new policy coercion — worrying that the company could potentially use the information to start firing unhealthy workers.

Yet 12NewsNow reports that CVS, which is based in Rhode Island, claims the health screening is voluntary and that the company would never actually see the test results in question. 12NewsNow goes onto report that in an email to ABC News, CVS explained that its “benefits program is evolving to help our colleagues take more responsibility for improving their health and managing health-associated costs.”

What’s more, according to ABC News, CVS insists that the use of health screenings by employer-sponsored health plans is quickly becoming a common practice. This set internet chat on fire with chat boards boasting questions from posters wondering if similar programs and policies are legal.

Although contrary to public opinion, I personally do not see the harm in these sorts of tests. The fact is, many of us are overweight and don’t realize it — either because of denial, misinformation or simply not having access to test results like these that are real indicators of our overall health. Somewhere along the line, we have given up our personal responsibility in matters of our own health. Take it from me, someone who used to weigh over 450 pounds and was completely “out of touch” with the reality of my situation — much less the potential health hazards of being that morbidly obese. It all began with not being informed. And I was happily ignorant. Or so I thought. (Turns out I wasn’t so happy with all the side-effects of weighing that much as many loyal readers of this blog know.)

Since CVS Pharmacy has gone on record stating that these numbers will not be used against employees, it seems there would potentially be legal recourse if that did not turn out to be the case.

But just as important as the potential legal issues, it’s time we stopped lying to ourselves and living in denial. Our obesity problem is worse than ever before and yet many of us do not realize we are overweight or refuse to acknowledge it as the real health crisis that it is. The more we know about our medical conditions and our overall health, the more we can start making small, significant changes that will help us feel better and live longer.

ABC News’ chief health and medical editor Dr. Richard Besser commented on this matter to ABC News, stating, “The goal of these kinds of programs is to end up with a healthier work force. If your employees are healthy they’re going to work better and they’re going to cost the employer a lot less money.”

Is that really such a bad thing? To be healthier? If this kind of free testing helps us be more informed, where’s the harm in that?

As always, I welcome your opinion and insights. So whether you agree with me or not, I’d love to hear from you on this and any other similar issue. In the meantime, here’s to all of us being more informed and, as a potential result, healthier!

Photo Source: BasicSpine.com

Having a rough moment – or worse, yet – day?

Take a minute to watch the video below and/or listen to this song, “Gold,” by singer Britt Nicole. This has definitely been a go-to song for me over the past year. I love everything about it – including the lyrics, which remind us all what really matters… Us. No matter what you’re facing or how high the potential mountains in your way, I hope that this video, song and lyrics will help you remember that you have everything it takes to move forward – to victory. Perhaps the song’s lyrics say it best:

“All the rain in the sky can’t put out your fire,
Of all the stars out tonight, you shine brighter”

You can also link to the video by clicking here.

Here are the full lyrics to this motivational song (I sincerely hope they help when you need them to):

You were walking on the moon,
now you’re feeling low
What they said wasn’t true,
you’re beautiful
Sticks and stones break your bones, I know what you’re feeling
Words like those won’t steal your glow, you’re one in a million

This, this is for all the girls, boys all over the world
Whatever you’ve been told, you’re worth more than gold
So hold your head up high, it’s your time to shine
From the inside out it shows, you’re worth more than gold
(Gold gold, you’re gold)
You’re worth more than gold
(Gold gold you’re gold)

Well everybody keeps score, afraid you’re gonna lose
Just ignore they don’t know the real you
All the rain in the sky can’t put out your fire
Of all the stars out tonight, you shine brighter

This, this is for all the girls, boys all over the world
Whatever you’ve been told, you’re worth more than gold
So hold your head up high, it’s your time to shine
From the inside out it shows, you’re worth more than gold
(Gold gold, you’re gold)
You’re worth more than gold
(Gold gold you’re gold)

So don’t let anybody tell you that you’re not loved
And don’t let anybody tell you that you’re not enough
Yeah there are days when we all feel like we’re messed up
But the truth is that we’re all diamonds in the rough
So don’t be ashamed to wear your crown
You’re a king you’re a queen inside and out
You glow like the moon, you shine like the stars
This is for you, wherever you are
Oh, oh, yeah, yeah, oh, oh,You’re gold

This, this is for all the girls, boys all over the world
Whatever you’ve been told, you’re worth more than gold
(So hold your head) So hold your head up high
It’s your time to shine
From the inside out it shows, you’re worth more than gold
(Gold gold, you’re gold)
You’re worth more than gold
(Gold gold you’re gold)

So don’t be ashamed to wear your crown
You’re a king you’re a queen inside and out

Do you have a song or video that you rely on for powering through challenges or reminding your of your worth? If so, I’d love for you to share it below. (Thanks!)

Photo Source:  B96.com

I’m thrilled when people reach out and make contact – either through the contact page on this blog or through Twitter or the Just Stop Eating So Much! facebook page.

One of the beautiful things about being in touch with readers and fellow (and female!) dieters like you is that when it comes to inspiration, it’s definitely a two-way street. I am always motivated and inspired by the people I hear from – whether they’re facing a challenge or sharing a success story.

I recently received an email from 17-year old Trisha and was filled with said inspiration. After reading (and re-reading) her words of triumph, I quickly contacted her to see if she would mind me sharing her wonderful and inspiring words with you. And I’m happy to report that she was more than happy to share her story with others. So without further ado, here’s the email I received from Trisha:

“You are such an inspiration! You gave me hope that I could get healthy, too. I’m 17 years old, and as of December 1st, I was 437 pounds. Today is March 1st, just 3 months later, and I am now 377! 60 POUNDS GONE IN 3 MONTHS! All from eating less and only eating healthy foods, and exercise. Not even any crazy work out plans! Just walking every evening. I never could have done any of this if I hadn’t heard your story and been inspired. I plan on continuing this path to getting healthy, and maybe someday I can do for someone what you have done for me.  Thank you so much!”

Besides having an attitude that shines bright, I love that Trisha has put together a plan that is working for her (and her lifestyle) – while incorporation the basic tenants of losing weight in a healthful fashion:

   • Eating Less

   • Moving (Exercising) More

   • Getting Plenty of Rest

   • Drinking Lots of Water

Trisha is a reminder to us all that any goal can be reached – and that the “end goal” isn’t necessarily what it’s all about. Whether we’ve lost a half pound or more of excess weight, that number (and triumph) is worth celebrating – no matter how many more pounds-to-lose we have ahead of us. It’s all about living in the now, loving ourselves as we are in this moment and enjoying the journey toward lasting health.

Do you have a success story, pictures or even a challenge that you’d like to share or have me respond to publicly? If so, please reach out and tell me – no, tell us – your story. Whether we’re working to lose the excess weight or working to keep the excess weight we’ve lost off permanently, we’re all in this together.

(Thanks again, Trisha! Please continue to keep us posted on your journey and know that we’re all behind you every step of – and pound on – the way!)