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Leaving the Kingdom of Sweets

January 2nd, 2013

My New Year’s blogpost at Psychology Today helps us consider how to Leave the Kingdom of Sweets behind, post-holidays.  It also proposes that we integrate some of this “leaving behind” into the New Year in whatever way works best for us.  Click here to read the entire post. 

Best wishes for a healthy happy New Year!

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STAND UP TO KEEP WEIGHT DOWN

October 25th, 2012

I’m reprinting here an earlier blog, in response to headlines I read yesterday from Gretchen Reynolds of the New York Times (see her article at times.com/2012/10/17/get-up-get-out-dont-sit/): “You May Want to Stand Up For This: Sitting is Bad”, and “Get Up. Get Out. Don’t Sit.” In other words, the research first emerging in 2005 continues to be reinforced in many subsequent studies. I think it’s good news–sitting less seems a reasonable and reachable goal–and one that has clear payoffs in health and weight.

“Sitting = Death”. This headline delivers a bit of a jolt. The story that it introduced, though, simply reported another study of what I call “incidental exercise” in the EatSanely workbook Others have used the term “non-exercise activity”. What these studies show is that heavy-duty exercise is not the only factor in the exercise-weight equation. The relationship between exercise and weight, in fact, proves much more complicated than previously thought. How much you move, day in and day out, even without planned “exercise”, affects your weight in significant ways. Read the rest of this entry »

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Dieters! One Size Doesn’t Fit All on Psychology Today

October 19th, 2012

“Dieters! One Size Doesn’t Fit All”, a collection of related essays, appears at Psychology Today:

http://www.psychologytoday.com/collections To read Dr. Katz’ contribution, “If One Size Doesn’t Fit All….What Fits You?”, click on:http://www.psychologytoday.com/blog/thin-within/201210/if-one-diet-doesn-t-fit-all-what-fits-you

Sane eating assumes that “one size doesn’t fit all”, and the work of Eat Sanely has long focused on helping people find what does “fit”. We’re happy to participate in this forum!

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NEW THOUGHTS ON MODERATION

September 12th, 2012

Here are some interesting new thoughts on moderation–Dr. Katz was recently interviewed for this article in the Globe and Mail:

http://www.theglobeandmail.com/life/why-the-tyranny-of-everything-in-moderation-sets-us-up-to-fail/article4527973/

Also, for more on moderation, check out these earlier posts:

http://www.eatsanely.com/sugar-in-moderation-but-how and

http://www.eatsanely.com/moderation-yes-but-easier-said-than-done

We invite your moderation!

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SlimKicker Interview

June 1st, 2012

I was recently interviewed by SlimKicker, a diet and fitness app that helps you easily track calories and keep up your motivation to for eating sanely and managing weight for good.  Apps like this can become helpful friends on our journeys toward change.  Also, your electronic reader can now hold your Eat Sanely workbook….order from this site, or through http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Ddigital-text&field-keywords=eat+sanely .

 
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Who Can Eat Just One? More thoughts on sugar addiction

May 25th, 2012

  “Your Brain on Food” warns one caption.  “Can Some Foods Hijack the Brain?” asks another.  Now that science finds similar pathways lighting the brain whether it’s on sugar or cocaine, many overeaters feel validated.  They’ve known this “hijacking” for years.  Others, puzzled by all the fuss, wonder “Why not just have one?”

When it comes to binging, many of the prime suspects emerge as addictive agents:  sugar, sugar-fat combinations, and maybe certain flavor enhancers.    Many—overeaters included—resist calling themselves “addicts”, however.   They can’t imagine life with no sweets at all, and recoil at the ideas of “abstinence” or 12-step groups.

The addiction lens helps many indeed to find freedom and health.  However, there’s truth in what holds others from embracing that approach:  it’s nearly impossible to completely avoid sugar in our world.  And problems can and do arise in making a whole range of foods taboo.  Loss of control and binging itself among them. Read the rest of this entry »

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It Takes a Village—or a Buddy, Coach, or Team: Using others to get slim

May 9th, 2012

A version of this article appeared at http://www.psychologytoday.com/blog/thin-within
We take for granted that other people influence our health, for better and for worse.  Think about it:  we know that we share germs, and that we stress each other out.  We know that love and support help us heal, and even live longer.  We give and take advice on health….mostly.   For many of us, despite all this, become lone rangers when it comes to losing weight.

The support of others, though, often spells the difference between losing weight and not, between keeping it off and not.  Studies throughout the past decade have reached this conclusion.  And while Judith Beck, Ph.D. talked extensively about using a “diet coach” in her 2007 book, a new book by Miriam Nelson and Jennifer Ackerman builds an entire weight loss plan around supportive relationships.   To cement the idea even more firmly in our public conscience, Dr. Oz (in his Real Age newsletter) recently headlined “Lose Weight With the Buddy System”. Read the rest of this entry »

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SUGAR IN MODERATION? But how?

April 10th, 2012

 From http://www.psychologytoday.com/blog/thin-within,
by Terese Weinstein Katz, Ph.D.

As the bad news on sugar grows ever more grim, we may find ourselves overwhelmed—worried, yes, but not sure just what to do.   Solid science now labels sugar a toxin, an addictive agent, and the key culprit in metabolic syndrome (high blood pressure, high cholesterol, high blood sugar), obesity and related disease.  So, what to do with this worrisome news?  Are we really to stop eating sugar completely?

The reports may well scare you into trying to do so.  It almost goes without saying, though, that this is easier said than done.   Sugar flavor-boosts many grocery and take-out items, even those that don’t taste sweet.  Also, there’s that “addictive agent” part—and this prevents many people from stopping, despite their best efforts.  The flavor-boosters work to make us crave more and more, and some among us are particularly susceptible.  Few foods challenge us more than sweets when it comes to choosing and shopping well.  And few foods challenge us more when it comes to “eating just one”. Read the rest of this entry »

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SUGAR: Eating Sanely with a Sweet Tooth (Reprint)

April 10th, 2012

 I reprint here a blog from 7/8/10, as a companion to the above entry on how to deal with the new findings on sugar….this was originally posted  as SUGAR:  Eating with a Sweet Tooth (Part 2).

Sweets top the food pyramid—they sit on that tiny “eat sparingly” point.  We know “eat sparingly” is easier said than done.  Sugary foods fill way too much of the average person’s diet these days.  It’s hidden in foods we buy, we love it, and it’s hard to stop after any amount that could be called “sparing”.

As promised in June 25’s [2010] blog, I continue here the discussion of how to stick to those small amounts.  I started with a few ideas about buying less, switching to items containing less, and eliminating sugared beverages.  Now we turn to the sweets we eat because we want to—whether that’s candy, cookies, pie, or cake.  How do you start to say “No, thanks, I’ve had enough” after one piece? Read the rest of this entry »

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MORE ON CHANGES, BIG AND SMALL

March 28th, 2012

“The journey of a thousand miles begins with a single step.”  This ancient Chinese proverb came to mind with my last blogpost.  For real changes in diet and exercise don’t come easily.  A single step won’t transform your routines, but that single step can certain open the doorway to bigger changes that last.  I condense here some thoughts on how and why those single steps, however small, aid in transformation.

First, setting out to change one small thing in your overall routine does not rule out making bigger changes if you wish.  The small change by itself, though, has more power than you might think.  You’re more likely to succeed in making and sticking with that small change, for starters.  And that builds your confidence and reinforces your belief in yourself, however subtly.

Also, the change itself will have some benefits that count.  It’s better to walk to the mailbox than stay put at your desk, for example, even if this doesn’t equal an hour at the gym.   Further, once a change becomes a habit, adding another small change, and then maybe another, becomes easier.  Before you know it, you might have trouble even remembering your older ways.  If you’ve ever switched from whole milk to lowfat, to take one example, you may note how your tastes did indeed change over time. Read the rest of this entry »

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