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Wednesday, February 23, 2011

Do You Sabotage Your Diet?

Soft ice creamImage via WikipediaHow many of you catch yourselves eating out of pure frustration? That is known as emotional eating. (something we all need to learn how to control) Below you will find a favorite recipe of mine to help with that.

Last night I had a dog that pooped all over the floor and then the furnace hung up and would not turn off. Now that could be a source of frustration, wouldn't you say?

Background: The dog is old and has to be helped up most of the time. 
He really could not help it but I still had to clean up the mess. The furnace has been hanging up and we have had the repairman out here numerous times. Of course......... by the time he gets here  it has cooled down from having the power shut off and shows no trace of what is wrong.

Back to last night. I had done good all day long eating all the right foods and in the right portions. There were no plans to eat anything at all late at night. It just happened, frustration built up and food went right into my mouth. Have you ever done that?

Lessons learned: Keep handy healthy food that will not do damage to weight loss efforts. 90 calorie Fiber One Bars is one good choice. Cut up carrots, celery, and cucumbers with a healthy low fat dip is another. One oatmeal cookie (dry, not the creamed filled kind) will not hurt you but don't eat 10. Keep it to one. Fill up on fiber foods and then eat that cookie s-l-o-w-l-y. You will thank yourself for it.

For me, planned eating really helps. I like a variety of foods and sometimes switch my planned food for something else. That is why it is so important to have many different choices available that are not going to hurt you. You never know when one of those frustrating days will have you looking for something good.

Keep healthy treats in your choices or else you will start to feel deprived and quit trying. One of my favorite things is to keep frozen berries in stock along with some lowfat milk or almond milk to make my own smoothies or soft serve ice cream. Ice cream is one of the vehicles that caused my weight gain. If I could not ever have ice cream again or something similar it would be hard not to feel deprived. Losing weight the healthy way is not about deprivation. It is about making smarter
choices, even when we are feeling frustrated and old habits try to kick in.

Here is a favorite of mine. It can be made many different ways to provide a healthy low calorie treat.

My favorite frozen treat:
1 cup frozen strawberries
1/2 cup almond or lowfat milk
1/2 teaspoon of vanilla
2 packets stevia or favorite sweetener
ground flaxseed
1 scoop protein powder
There are many variations using mixed berries, peaches, frozen banana
slices or other fruits of your choice.
You may add plain or Greek style yogurt.
Process in small food processor or blender.
Add extra liquid or ice to get the desired consistency.
Instead of berries you can  use cocoa powder, yogurt and ice in the mixture.
Be careful of all the things you can add in to be sure you count the
calories or else you may overdo it and have a high calorie treat instead.

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