Living Lite

Katherine's Diet Tip #7: Visit Old McDonald!

May 22, 2016

Old McDonald Had a Farm ... I'll never forget those tomatoes. They were soft, plump, sweet and deep red, still warm from the sun - the kind you only get fresh from the vine. And for us city folks, the kind we usually can only get at our local Farmers Markets.  

I've encouraged my clients - individual and corporate - for many years to shop at Farmers Markets. It's been quite a successful strategy they have used to lose weight. The fruits and vegetables are so fresh and delicious, they can't help but eat them and find creative recipes for them. And science shows that's an easy way to lose weight. Not only that, reduce cancer and heart disease risk! How about YOU following me in The Georgetown Dish most Mondays with proven strategies to lose weight, improve your eating and health habits, or just increase your knowledge about nutrition? We can improve our habits together (yes, I'm still a work in progress!), share new recipes (I would love to publish some of yours!), and even share our ups and downs on our road to great health (and hot bodies?)!

Create new memories and experiences for yourself and your family by buying your fresh fruits and vegetables at our Farmers Markets and making eating healthfully a joy. One of my favorite childhood memories was the taste of my grandmother's vine-ripened tomatoes. It's funny how childhood experiences stay with us. Today, when I shop at the Wednesday Rose Park Farmers Market or the Sunday Dupont Circle Farmers Market (and soon, the new Georgetown Market at Wisconsin & P), I still revel in those feelings. Physically I'm in downtown Washington, D.C., but mentally and emotionally, I'm picking my grandmother's backyard tomatoes in the bright summer sun. 

Another bonus of shopping at Farmers Markets is you're contributing to saving the environment. Local produce uses less energy, saves water and encourages a regions's unique varieties of fruits and vegetables; heirloom varieties passed down for generations is an example.

Bottom Line: Lose 36 pounds in a year. Fresh produce from a Farmers Market will make you hungry for a salad every day. Adding fruits, vetables, salads, new vegetable dishes - especially soups, to your daily meals and snacks will help you cut back on other more fattening foods - and science has proven for every meal you add a vegetable dish, you naturally eat about 100 calories fewer! You'll end up losing an impressive amount of weight - and that's without dieting!

Excerpted from "Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations" by Katherine Tallmadge (LifeLine Press)


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Katherine's Diet Tip #6: Sing in the Shower!

May 8, 2016

Today is Katherine's Diet Tip #6 for your spring awakening and pound shedding. Follow me in The Georgetown Dish every Monday with proven strategies to lose weight, improve your health or just increase your knowledge about nutrition. Through spring, we'll be losing weight together, so you'll be ready for the warmer days to come!

How does singing in the shower help you lose weight? Actually, yelling is more like it. And believe me, when you crank up that cold water, you'll hear some yelling! 

There are bath people and shower people in the world. Some of us (me, for example), are "bi" - I love to relax both ways. I spend so much time submerged in water that I hit upon an intriguing way to lose weight.

When you're finished scrubbing and are ready to exit, crank up the water to as hot a temperature as comfort allows. Luxuriate for a moment, then turn it all the way to cold. (Pause for yelling) Stay under the cold spray for at least ten seconds. You'll actually feel your body temperature change and your body will turn to jelly. 

Why in the world would I suggest such torture? Very simply, it's one of the most relaxing treats imaginable. Regular baths and showers help you relax. But this hot-and-cold finale will give you an unbelievable surge of energy. 

The next time you get the urge to eat, even though you realize you're not hungry (it often happens in the evenings),  you can assume that you're anxious about something. Now's the time for your bath or shower. You'll feel more relaxed and in control, and less likely to binge unnecessarily.

When I was working out my "nervous snacking" problem, some weekends I'd be in the tub five times a day! I felt it was better than indulging in non-hunger, nervous eating.

Use a daily bath or shower to get you over snacking urges, and you could potentially save 250 to 300 calories a day, and lose 26 to 31 pounds over the course of a year!

Excerpted from "Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations" (LifeLine Press) by Katherine Tallmadge


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Katherine's Diet Tip #5: Kids in the Kitchen For Mom's Day

May 1, 2016

Follow me in The Georgetown Dish every Monday with proven strategies to lose weight, improve your health or just increase your knowledge about nutrition. Through spring, we'll be losing weight together, so you'll be ready for the warmer days to come!

Asking your family to help you cook meals prepares them for life and gives them quality time with you. This Mothers' Day, ask your kids to help in the kitchen. It could be a lot of fun, and you just may find yourself cooking more often for the sheer enjoyment of it. But will this help you lose weight? Absolutely! Research shows successful weight loss maintainers are more likely to eat meals at home instead of going out to restaurants or buying takeout. So anything you can do to increase home cooking - is good. Asking your children to help or, if they're old enough, giving them the task of fixing a whole meal for the family is a great way to do it, and there's no better time to start than Mothers' Day.

When my client, Lois, asked her son Daniel, ten, what he would like to cook for his first family meal, he chose tacos. Lois was around in case he needed help, but essentially, Daniel did it on his own. Everyone in the family enjoyed it and suggested other meals Daniel could make!

Kids love to make pizza. You can buy pre-cooked or raw dough rounds (try whole wheat). Let the children pick the vegetables, chop and saute them, then spread them around the pizza. Some favorites are mushrooms, peppers, onions, spinach, and zucchini. For meat lovers, look for extra lean meats, poultry, or even seafood, such as shrimp - or even vegetarian cured meats such as "ham" and "sausage." Try a variety of cheeses: Mozzarella, Goat Cheese, Provolone. And you can be assured that your own portion is delicious, nutritious, and calorie-controlled.

Save at least 500 calories by eating at home instead of at a greasy spoon - all else being equal - and lose 50 pounds in a year!

Excerpted from "Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations" by Katherine Tallmadge (LifeLine Press)


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