Skating Uphill Part III

Maintenance-OMG, you don't really mean I have to actually do this the rest of my life?   

    Maintenance is NOT a dirty word, nor is it a word to be feared. In fact, here is the good news: you only have to maintain your new beautiful, healthy lifestyle as long as you want to maintain your new, beautiful, healthy self. There you have it in a nutshell, and by the way, you are eating lots of nuts aren't you?

    Hopefully you have been reading and eating and losing as we move along this path together. Information is your key and best weapon in the weight loss wars. Eating is also a weapon, and a valuable tool, in your arsenal, and as you eat, you will lose. Experts all agree that one of the main reasons people hit a plateau is because they are not consuming enough calories. Isn't that a bummer? They used to say that it was because your body needed more fuel and was holding what you ate because it became afraid of famine like in cave man days. That has been disproved, of course, but the actual reason, slowing of metabolism, is not really that different. Eating the right foods, though, allows you to actually eat quite a lot.

    Depending on your stature and build, you should eat around 1,000 calories a day and lose 2 pounds a week, which is the recommended amount. You can eat 1,000 calories of the right foods and literally chew all day.



    So far that looks like around 625 calories and counting. You have 375 to go and endless possibilities. Don't hesitate to look at frozen Weight Watchers or Lean Cuisine packages for the occasional meal, and always consider a smoothie (see recipe), as a sweet but healthy treat. I also recommend buying a book that has a good and complete calorie chart. I know calorie counting is a bit out of style at this exact moment in time, but it is making a comeback. Survey after survey is telling us that not only do calories count, but as we already really know, "calories in, calories out" is the only real truth in the weight loss world. Yes, you can quote me on that!"

    The kinds of calories you consume and the foods you eat are key to your total health picture. We all read some new thing seemingly every day, but let me assure you that there are many constants that are not up for negotiation. For example, eggs are a good source of protein; oats, beans and nuts are excellent sources of both protein and fiber; and dark colored veggies are the best. We also know for sure that white bread, white sugar, white rice and white pastry are not so good.

    As you reach your goal and move into a maintenance mode, another tip is to be mindful of recipes. Even Paula Dean has lightened up her recipes, and one of her sons has come out with a cookbook of lighter fare. Things like using whole-wheat pasta, lowfat milk, and red sauce instead of Alfredo are pretty much given. Also think out of the box a little and combine egg beaters and eggs in recipes calling for more than one egg, using reduced fat Bisquick, being sure all meats are well trimmed before cooking, not after, using a Teflon sautÈ pan and Pam instead of butter or oil, and so on.

    I always look for healthy tips in magazines and cookbooks. Just as an example, did you know that if you rinse a can of beans in a colander with cold water you can reduce the sodium by 30%? The sodium is mostly in the liquid, not the beans!

    By now, I hope you are also in the habit of eating something-anything-for breakfast. A couple of maintenance tips on that score: keep hard boiled eggs in the fridge, have pieces of celery handy to dip into peanut butter for something sweet, keep cartons of yogurt up front, reach into the vegetable drawer for grape tomatoes, leave notes around for yourself or anything that works for you. I keep a pre-made salad in a Tupperware container. I just take it out and add dressing. I tried putting my "fat before picture" up in the pantry, and it did not seem to make me not eat those chips, but when I did the opposite and put up a picture of me the last time I was at my goal weight, it had the desired effect. Hmmmm!

    Maintenance really is a term that should not be used as part of your after reaching goal vocabulary. You are not trying to keep to a pound goal, just as your loss only used the pound goal as a tool. This is a great opportunity to use all you have learned, and also to share it with others by showing off your new healthy self. Please do not be modest and hesitant. You should, and in fact, must do this. You have worked hard and we all know that the best way to lead is by example. I do not mean to exaggerate, but you may save a life in just as realistic way as a doctor by inspiring someone to start their own program. You can be an example to your friends, co-workers, and most important of all, to your family. You can be an example to your children or grandchildren. Let them see not only what you have done, but also how you are now living. This is not meant to be dramatic, and of course, I do not intend for you to boast of your accomplishments. You don't need to do that. You, the new you, simply speaks for itself. And what do YOU say?
 Look at me, honey! I did it!

    Many of you emailed me for the 20 recipes and healthy lifestyle tips. I continue that offer. Just shoot me an email at This email address is being protected from spambots. You need JavaScript enabled to view it. and I will send you lots of good stuff. Oh, did I say it is all free?