Answer – it depends. We all have heard that drinking water before meals AND snacks can help curb your appetite. A recent Virginia Tech study found that participants who drank 2, 8-ounce (oz.) glasses of water before meals consumed 75-90 fewer calories during the meal. If that doesn’t seem like a big deal, consider if you did this every day, 3 times a day, you could theoretically lose 1/2 pound  in one week. That’s 26 pounds in one year!

On the other hand, soft drinks including regular sweetened soda AND diet soda are linked to weight gain and obesity. A University of Texas Health Sciences Center reported a 41 % increase in the risk of being overweight for every can of soda consumed. A 12 oz. can of regular soda contains 150 calories and 9 to 12 teaspoons of sugar and NO vitamins or minerals. A typical serving in a fast food restaurant is at least 20 oz. upping the calories and providing a whopping 15 teaspoons of sugar. It’s no wonder that the Framingham Heart Study, Boston University  and University of MN studies have found that soda drinkers are more likely to develop diabetes, metabolic syndrome, abdominal obesity and high blood pressure.

Even diet soda is not off the hook, researchers feel that one reason diet soda drinkers also gain weight is that the diet soda may perpetuate the desire for other sweet foods and/or when you drink sweetened or unsweetened soft drinks the body does not experience the same sense of fullness as when food is consumed.

There are other liquids, in addition to water, that can  curb your  appetite and help you lose weight:

• Soup  increases satiety or a feeling of fullness when consumed before a meal. This has been shown to reduce calorie intake by as much as 20% during the meal. The best soups to chose are broth or tomato-based. These are low in calories and provide healthy nutrients. If you have high blood pressure or a sodium sensitive, choose a reduced sodium variety.
• Dairy  beverages such as non-fat or low-fat milk are high in protein, calcium and Vitamin D. All three of these nutrients have been correlated with weight loss or prevention of weight gain, especially around your mid-section.

The bottom line: Beverages make up 21 % of the average American’s calorie intake so you need to choose wisely. A couple simple changes such as consuming water or soup before meals and swapping a glass of water or milk for a soda can really help you beat the battle of the bulge.  More water and less soda could mean a 4o+ pound weight loss this year without having to give up all your favorite foods.

A question was posted on Merchant Circle this morning asking “How can I lose weight for free?” I  thought I would share my response here on my blog.

You can go to my website at www.bodybykj.com and read the articles on weight loss, eating behavior management, fitness and nutrition. There is no registration or cost to access kj's health blog.

Here are a few tips on weight loss:

1. If you drink sweetened beverages such as soda, diet soda, or fruit drinks, replace these with water and green tea. If you drink 2 cans of soda per day, that adds 300 calories to your daily diet. If you switch those 2 cans to water or unsweetened tea you can save 2,100 calories per week, 109, 500 per year and theoretically you could lose 31 pounds with this one, simple change.

2. Reduce the amount of foods that contain added sugars and refined flours such as pasta, white or fried rice, most pastries and snack foods.This does wonders for trimming your waistline.

3. Lace up your sneakers and head out for a brisk walk. Walking really doesn't cost anything unless you need to buy some sneakers. Set goals and keep track of your progress. Good luck; I hope this helps.

I will be signing my new Weight loss and eating behavior management book at the New England Women's Fall Expo:

Details:

Date: Sunday, October 3, 2010

Time: 10 AM – 3 PM

Location: Twin River

100 Twin River Road

Lincoln, RI

For Details about the expo go to:  http://www.southernnewenglandwomensexpo.com/

About my book -Below the Surface…Weight Loss Transformation by kj – helps you get to the real issues that keep getting in your way of weight loss success. The author, Kathy Jordan, a registered dietitian, weight loss and fitness coach, and certified personal trainer, shares her 25 years of personal and professional experience in helping women (just like you) lose weight, feel great about themselves and get into the best shape of their lives. Leave all your dieting baggage behind and jump on kj's bandwagon and get the body you have always dreamed of. She provides the insight, tools and strategies to help you adopt the right mid-set and habits for a healthier, happier you. Don't wait another minute to get your copy and begin transforming your body and transforming your life!

I will also have a limited number of copies of Fitting in Getting Fit – a beginner strength and balance training guide for women. No gym required! With a few simple tools, a fitness balll , light dumbells and exercise bands, kj shows you how to get a grat work that you can do in the privacy of your own home. The book is fully illustrated with 4-color photos and descriptions for each of the 50+ exercises. Includes beginner through advanced training and the 20 minute ab blaster routine.

Show special: 10% off each book or $35 for both books while supplies last.

(special only available for expo attendees on Oct 3, 2010) .

If you cannot attend, Below the Surface…Weight Loss Transformation by kj is also availalbe at Annie's Book Stop in Sharon, MA and Amazon, Borders, Barnes and Noble and Indie

http://www.amazon.com/Below-Surface-Weight-Loss-Transformation/dp/0982585454/ref=sr_1_1?ie=UTF8&s=books&qid=1285956197&sr=1-1

Join us for Weight Loss Transformation by kj, 8 week teleseminar starts on April 11. For more information go to the classes tab. To register go to http://nesuccesscoach.com/?p=298. 

Check out the March 2010 Consumer Reports on packaged salad greens. Here is a link to that article: http://www.naturalproductsmarketplace.com/news/2010/02/packaged-salad-may-contain-bacteria.aspx

As always, it's better to be safe than sorry. In this case, you may want to thoroughly rinse your bagged salad greens even when the label says “pre-washed.”

Another thought on salads: do a liitle research before you head out to your favorite restaurant and order one of their entree salads, thinking you're saving calories over the meals you usually order. Most chains state the calories on their Web site. Just because it's a salad does not necessarily mean it's low in fat or calories. For example: a typical restaurant salad may have 4 or more tablespoons of dressing, adding 250-400 extra calories, so always ask for the dressing on the side. That way you can control the amount. Many restaurant dinner entree salads have more than 1,000 calories and that's sometimes before they add the dressing! That's as many calories as a good-size burger and fries. Not that I am rcommending that instead, as the saald typically has a good variety of nutrients and fiber. Just be choosy about what you order and be specific and assertive with the waiter. You can usually ask for additions or subtractions to the salad. For example, I usually ask for the dressing on the side even if it's a light version. I also ask them to leave off the croutons. If the salad has Buffalo or fried chicken, I'll ask if they can substitute with grilled chicken. If the salad is really large,  I'll ask for a to-go container and put half in it before adding any dressing. This way, it will stay crispy for my lunch the next day.

Doing a little research is part of the process of pre-planning and being prepared. These are strategies that will help you be successful in managing your weight and your health.

What? Shouldn't I be writing about how to curb your chocolate cravings? Not necessarily. Chocolate, especially dark chocolate, is actually good for you as long as you don't overdo it. I spend a fair amount of time working in my home office, which is right off my kitchen. While that might not be a concern if you've never had an issue with food, emotional eating or your weight, the rest of you, like me, can understand how working in close proximity to a zillion food cues could be a problem. So here is what I do:

• I shop with a list and rarely buy the foods I know are like attractive nuisances; you know the ones that call your name while you're working on your computer, or procrastinating about something you “should” be doing.
• I preplan a mid-morning and mid-afternoon snack.
• I do not eat straight out of a package or jar. Instead, I have designated portion-controlled containers and dishes that I put the snack in. When I fisnish the snack, I have to make a consious decision to refill that container. Often times, that extra couple of seconds is enough to align my thoughts and actions with my vision of being healty and fit.
• I also preplan my lunch and often get it ready ahead of time, just as if I were taking to the office with me.
• If I bake any holiday cookies, I immediately freeze them in an opaque container and get them situated in the gift tins as soon as possible. This way they are earmarked for someone else and off-limits to me.
• If I get a craving for chocolate beyond the one-ounce serving of antioxidant-rich dark chocolate that I choose to include in my daily diet, I make Mexican hot chocolate, which not only curbs my appetite, it also satisfies my chocolate cravings for only 25 calories. See recipe below. It's for serious chocolate lovers only!
• Other ways I handle the hungry horrors during the day (or evening) is to sip on green tea or make a cup of  broth with “Better Than Bouilion” base (10 calories). It comes in chicken, beef, mushroom, and vegetable and is available in most supermarkets. It's certified organic by Quality Assurance International. Not recommended if you are watching your sodium intake -Choose a reduced-sodium product instead.
  

Hot liquids, such as clear soups, tea, or my Mexican hot chocolate help fill you up and stave off cravings for other calorie-dense foods. Several months ago, the Journal of the American Dietetic Assosciation reported on a study that found when one consumes a bowl of soup before a meal, they are less hungry and consume fewer calories during the meal, including the calories from the soup.

Here is the Mexican Hot Chocolate Recipe:

1Tbsp cocoa powder

1 packet Stevia

1-2 oz hot coffee ( I save some from my morning pot of coffee)

4 oz boiling water

1-2 oz skim milk

1/8 tsp cinnamon

Put cocoa in cup with Stevia. Add a little boiling water and make a smooth paste. Add in other liquids. Stir. Sprinkle with cinnamon. If needed, reheat for a few seconds in the microwave and enjoy.

Chocolate Health Facts:

Chocolate contains a groups of phytochemicals (chemicals in plants that serve various functions such as keeping them healthy and free from damage from pests, etc.) called flavonoids. The particular flavonoids rich in DARK chocolate are antioxidants that protect your cells from free radicals. A study published in The American Journal of Clinical Nutrition reported that dark chocolate helped reduced oxidation of LDL (bad) cholesterol. So it appears that dark chocolate, in moderation, is heart healthy. This doesn't mean eating a candy bar for lunch is the latest health craze. Rather, eating one or two portioned-controlled dark chocolate squares a few times per week and including other flavanoid-containing foods such as red wine, green or white tea, dark or brightly colored berries (such as blueberries and cranberries), apples, and onions. Speaking of red wine, my other favorite healthy indulgence, it contains a flavonoid and powerful antioxidant called reservatrol, known for its anti-aging effects. As always, use common sense and if you choose to drink alcohol, do so in moderation and BE SAFE.

Never mind stressing out at the mall; this holiday season treat yourself and your loved ones to a gift that will improve health and quality of life.

Here are a few suggestions:

1. Go to www.simplefitnesssolutions.com or www.yogaaccessories.com and choose from some inexpensive but effective fitness tools such as exercise balls and bands. You can get a strength and flexibility workout nearly as effective as going to the gym with a ball and some bands or dumbbells.
2. Order KJ’s Daily Food and Activity Tracker at www.bodybykj.com. Check out my post on “Track Your Way to Fitness.”
3. Give yourself a gift of health and well-being. Sign up for the upcoming Body Transformation by KJ – Weight Loss Transformations program or teleseminar. The next sessions start the week of January 17. Get $30 off when you register by Jan 10, 2010 and begin the journey to end the struggle with your weight once and for all.
4. Give a gift certificate for a fitness class or healthy eating seminar. You can purchase gift certificates for your friends and famiky members for my Fitting in Getting Fit classes (special Holiday price of $74 for all four classes) or a gift certificate to Transform Your Grocery Cart supermarket tour for only $30. If your loved one or colleague doesn't live nearby, they can sign up for the Transform Your Grocery Cart online Webinar.
5. To obtain a gift certificate, simply fill out the Web site submission form in the Contact kj tab or go to http://www.bodybykj.com/contact and note which gift certificates you would like to purchase and I will contact you.

Wishing you happy and healthy holidays!

kj

This morning I attended a very informative presentation by the former president of SSWBN (http;//www.sswbn.org), owner and CEO of BWM Business Consulting (http://www.bwmconsultingusa.com), Ms. Brenda Wornum Moore. This is what happens every time I attend a workshop or seminar about business. I find concepts that are readily transferable to successfully managing weight, health and fitness. I think my mind just automatically listens for these.  I get all excited and can't wait to share these ideas, strategies, and tips with you.

One of my common themes is to look at all the aspects of your life in which you are successful and take those skills, massage them, and apply to managing your eating behavior.

Ready: In my recently published book, Weight Loss Transformations, I suggest you determine your state of readiness before embarking on your weight loss journey. This includes digging deep and determining what blocks may present themselves along your journey. A few examples may include fear of failure, fear of success, fear of what happens when you strip that protective layer of fat away, or how to cope without using food. Readiness also means the ability to prioritize. You will need to make the time to create your vision; track and assess your thoughts, feelings and actions; and take the time to prepare, set goals and make plans for eating and behavior changes.

Aim: “If you don't know where you are going, how are you going to get there?” This quote was on our handout page where we defined the purpose of our business. In order to hit your weight loss goal, you have to have a target and purpose. Creating and crystallizing your vison is paramont to success because it provides you with direction. To keep on the path of what you envison for yourself, you have to focus on what you want and why you want it, NOT on what you don't want. In addition to creating your vision, you can help crystallize it by writing down your motivating factors or compelling reasons to live in the body of your dreams.

Fire: Once you know where you're headed, there are a number of steps and tools you can take and utilize to move in the right direction. These include building awareness of your internal dialogue, your feelings, and behavior patterns and then taking steps to be prepared for obstacles and challenges, setting goals and making concrete plans to achieve each goal.

Hit Your Target:  Years ago I  made a huge target out of felt and used it to teach healthy food choices to children. Now, in the bulls-eye, I have a a picture of myself living in my vision. This, along with other tools in my weight management toolbox, had more than once kept me on track. The last chapter of my book addresses what to do once you reach your target: how to maintain your new healthy mind-set, eating and lifestyle behaviors, and keep the weight off.

One of the particiapats in my Weight Loss Transformations program asked me “Do you think the two mugs of coffee with cream and sugar are making any difference in my ability to lose weight?” After determining the “recipe” for each mug of coffee = 2 Tablespoons of half-and-half and 2 teaspoons of sugar, this is how I answered:

Each Tbsp (T) of half-and-half contains 20 calories and each tsp (t) of sugar 21. So if you drink two mugs of coffee, each with 2 T of half-and-half and 2 t of sugar, that adds up to 164 calories per day, 1,148 per week, 59,696 per year. If you took both of those items out without changing anything else, theoretically you would lose 17 pounds in one year. If you substituted the regular half-and-half with a fat-free variety, you save 40 calories per day or 14,600 per year (4+ pounds) or by switching to no sugar or a Stevia, you could save another 84 calories per day or 29,565 per year (8.5 pounds).

Of course the other participants quickly chimed in assuring her that you can reduce the sugar gradually until you don't even miss it; in fact, after a while you won't even like having it. And fat-free half-and-half tastes the same as the regular. Imagine these simple changes resulting in 12.5 pounds of weight GONE without much effort, without having to feel deprived!

Here are some other ways to save calories that are pretty easy.

Calorie Savings Plan

With these simple changes you can cut calories and lose weight without feeling deprived!

There are many other ways to trim some calories out of your daily diet. If you like to cook, try modifying some of your favorite recipes. Think about your daily diet, or track your food intake for a few days and then circle items that you could swap out for something a little lighter or just cut the portion size a bit. Check out my article on my favorite product also found in KJ's Health Blog.  If you have questions or some additional ideas, post a comment in the forums section of my Web site  at www.bodybykj.com/forums or send me a note on LinkedIn,  Facebook or Twitter. The links are found on the Meet KJ tab.