Living Lite

Katherine's Diet Tip #2: Fight the Beast

April 3, 2016

Hunger is pretty rational. It tells you when you need to eat and when you've had enough. Cravings, on the other hand, are cruel and capricious. They always demand more, more, more!

Are you hungry, or do you just "want" to eat? What's the difference? Well, frankly, it's the difference between being at a healthy weight or being overweight. So read carefully... Today is Katherine's Diet Tip #2 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!

It's important to eat when you are hungry and stop when you are no longer hungry. Hunger means your body is running low on energy. Cravings, on the other hand, live in your emotions. They push you toward food to quiet the turbulence within. People who are successful at losing weight have learned to distinguish true hunger from cravings. They listen to their stomachs, not their emotions. 

Using a scale of zero to ten, rate your body's hunger signals before and after eating:

0 = Ravenous: Irrational... will eat anything, especially if it's fattening
1 = Empty: Too hungry, a bit irrational
2 = Hungry: Time to eat
3 = Hungry-or-Light: You could eat or wait
4 = Light: You should wait before eating
5 = Comfortable: You are no longer hungry; you're satisfied, comfortable without feeling full
6 = Slightly Uncomfortable: Just past comfortable
7 = Uncomfortable
8 = Full: Your waistband is tightening
9 = Very Full: You have to loosen your belt
10 = Overstuffed and miserable

If you listen to your body signals and regularly eat when your stomach registers a "2," and stop eating when it registers a "5," you will be at your healthiest and more likely to be at your best body weight.

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


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Georgetown Yoga Expands to Dupont Circle

March 27, 2016

Georgetown Yoga, founded in 2012 by my Georgetown neighbor Eli Hengst, is expanding to a beautiful Dupont Circle location just across the bridge at 2032 P Street NW.

Maryl Baldridge (Photo by: Georgetown Yoga now expanded to Dupont Circle Yoga at 2032 P Street) Maryl Baldridge

The new studio is in a beautifully restored, century-old space filled with natural light. Dupont Circle Yoga offers even more classes at various times, so you can’t help but go! Yoga improves strength, flexibility, balance, and posture. 

Georgetown Yoga (Photo by: Maryl Baldridge) Georgetown Yoga

Science tells us it increases lung volume, increases mindfulness, which is known to reduce stress, and anxiety. I’ve been going to Georgetown Yoga ever since it opened in 2012. 

Alice Wylie, Georgetown Yoga Instructor and Ballerina (Photo by: Alice Wylie) Alice Wylie, Georgetown Yoga Instructor and Ballerina

The teachers are extraordinary and most have quite impressive background - and you can find most of them at the new sister studio as well. You can find the latest info and schedule at dupontcircleyogadc.com

Katherine Tallmadge (Photo by: Georgetown Yoga) Katherine Tallmadge "I start most days with yoga. Ommmmmm"

I start most days with yoga; it's how I stay healthy and in shape. Ommmmmmmmm ...


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Katherine's Diet Tip #1: Minesweep for Calorie Bombs

March 20, 2016

Are you ready for spring? I mean, is your body ready ... to shed the heavy coats and sweaters, to wear lighter weight, more form-fitting clothes? If not, or if you would just like to learn some good tips, 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!

Losing weight is not about discipline or will power. It's about controlling your environment. Period.

We all have different strengths and weaknesses which must be considered when cutting calories or making any other healthful lifestyle changes. Let's talk about me, Katherine Tallmadge. One of my main weaknesses is chocolate. I can't stop with one piece. That's simply not "normal" for me. I'll occansionally indulge my passion with a small piece of dark chocolate, but I've learned never to bring home a full box of chocolate-covered caramels. It will be gone in a day or two, max.

I'm no better with chips. I have no self-control, and I know it. So I'll occasionally buy a 1-ounce bag. But a big bag? Never!

One of my strengths (finally, something positive!) is that I love fruit. I stock up on cut-up fruit so I always have it at my fingertips.

You have to recognize your own "mines." I advise everyone to minesweep the kitchen for those calorie bombs that can explode your weight. Have a hard time resisting ice cream? Then get rid of the half gallon. Candy bar pitfall? Toss out the leftovers from the Easter season.

Minesweeping your kitchen periodically to get rid of things you shouldn't have in the house in the first place will save a tremendous amount of calories over time. Add the things that you like and should be eating, and you'll do even better! Be good to yourself and make your negative behaviors hard and your good behaviors easy.

If just one candy bar is replaced by an apple every day, you'll save 175 calories. That adds up to about 18 pounds lost in one year!

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


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