Yet, in a recent national survey, women trying to lose weight said their worst enemies are the people they are closest to and love the most—their spouses, family, and friends. In fact, 66% of women who have dieted or are dieting say they have felt family and friends don’t respect their attempts to lose weight.

The survey of more than 300 women ages 25 to 55, who have dieted or are dieting, was commissioned by Medi-Weightloss Clinics.

Who didn’t respect their diets? According to the survey, 60% say their husbands or significant others; 55% say their friends; 52% say their relatives; 44% say their colleagues.

The reasons participants felt family/friends did not respect their diets? 23% say because of competition; people around them didn’t want them to look better; 34% say the people around them are either jealous or insecure of their dieting efforts.

Don’t let these saboteurs derail your weight loss efforts.

Always keep this in mind: You don’t need your friends and family’s blessing to lose weight—this is all about you. But they will benefit from your improved health, even if they don’t see it right away. Avoid this barrier by opening up a clear channel of communication.

Articulate why you want to lose weight and why you need their support. Explain what is in it for them. Be clear about your why—the honest reason you’ve decided you finally want to lose weight. Your decision is probably about more than just looking good. You may want to lose weight to be healthier, happier, live longer, or have more energy. You may also want to be a better wife, sister, mother, daughter or friend, be more successful at work, or want to set a good example for the children. Explain how your choice will allow you to have more fun together, avoid future medical expenses, and other important life goals you both want.

Once a friend or family member realizes the deeper meaning behind your weight loss—and how it can benefit them too—you may find they will be happy to see you succeed. If you can’t get them to come around, limit the time you spend with them (if possible) until you followed your weight loss plan for a while and have begun to see and feel results. If friends continue to be downright negative, or keep interfering with your efforts, it might be time to upgrade your inner circle.

LESS THAN 1 IN 6 AMERICANS FREQUENTLY WASHES GROCERY TOTES INCREASING RISK FOR FOOD POISONING

CHICAGO – Reusable grocery totes are a popular, eco-friendly choice to transport groceries, but only 15 percent of Americans regularly wash their bags, creating a breeding zone for harmful bacteria, according to a survey by the Home Food Safety program, a collaboration between the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) and ConAgra Foods.

“Cross-contamination occurs when juices from raw meats or germs from unclean objects come in contact with cooked or ready-to-eat foods like breads or produce,” says registered dietitian and Academy spokesperson Ruth Frechman. “Unwashed grocery bags are lingering with bacteria which can easily contaminate your foods.”

Each year, 48 million Americans are affected by food poisoning caused by foodborne pathogens such as salmonella, listeria and E. coli. 

“Food poisoning can easily be prevented with practical steps, such as cleaning grocery totes and separating raw meats from ready-to-eat foods when shopping, cooking, serving and storing foods,” Frechman says.

According to Frechman, bacteria can be eliminated by:

• Frequently washing your grocery tote, either in the washing machine or by hand with hot, soapy water;
• Cleaning all areas where you place your totes, such as the kitchen counter;
• Storing totes in a clean, dry location; and
• Avoiding leaving empty totes in the trunk of a vehicle.

“When grocery shopping, wrap meat, poultry and fish in plastic bags before placing in the tote, and use two different easy to identify totes; one for raw meats and one for ready-to-eat foods,” Frechman says.

It’s also important to separate raw meats from ready-to-eat foods when preparing food, she says. To stay safe in the kitchen, use two cutting boards: one strictly to cut raw meat, poultry and seafood; the other for ready-to-eat foods, like breads and vegetables.

“Don’t confuse them, and always wash boards thoroughly in hot, soapy water or in the dishwasher after each use,” she says. “Discard old cutting boards that have cracks, crevices and excessive knife scars.”

Visit www.homefoodsafety.org for additional safety tips on how to avoid cross-contamination and food poisoning.

“I need ideas/motivation for being a single mom of two little girls under the age of 5 and having a full time job. How can I help my kids (and me) eat healthier?”

You are not alone! I struggle between getting convenience items (pre-washed and cut-up fruit and vegetables versus whole vegetables that I have to wash and peel and cut.) Cost can become an issue, but the best “fast food” I have is frozen vegetables. They can be added to soups, whole-wheat pasta, added to ground turkey for veggie turkey burgers. If your kids are “picky” then just keep offering vegetables and after dozens of times most kids break down and try a new food with a more open mind. Fruit is often an easier place to start. Try serving healthy “dips” with veggies and fruits to make them more fun. I like hummus, yogurt dips, peanut butter, and melted cheese for dipping. I talk up health eating to my 8-year-old son so he knows that eating good food will make him grow to be stronger, smarter, and healthy.

“Are preflavored yogurts good for you?”

Pre-flavored yogurts come in a variety of forms. ALWAYS decide whether you want added sugar (calories and little nutrients) or non-calorie (artificial) sweetener. The easiest way to decide is to look at the nutrition facts panel AND the ingredient list to select the one that meets your needs. I prefer PLAIN yogurt so that I can add my own fruit, flax, honey, or spices (cinnamon or curry.) Yogurt is healthiest if it has active cultures and no added fillers or gelatins.

“I have heard it’s a good idea to incorporate snacks to fight cravings. But don’t they then increase your total day’s calories?”

As long as you remember to keep your total day’s calories within your needs, then you will not gain weight. My suggestion: Make snacks a healthy contribution to your total nutrition by sticking to 100-calorie snacks. I DO NOT mean those 100 calorie packaged snacks. Think of 4 ounces nonfat yogurt and 10 almonds; 1/2 ounce cheese with a thin slice whole wheat bread; 1/2 cup unsweetened cereal and 4 ounces skim milk.

“Exactly how much protein do I need? As a vegetarian, people tell me I don’t get enough.”

Adults need about 1 gram of protein for every kilogram of desired body weight. Don’t want to do the math? Take your desired weight in pounds and multiple by 0.45. So if you want to weigh 120 pounds, you need 54 grams of protein a day. A man who weighs 160 pounds needs 72 grams of protein a day. Here are the vegetarian food portions for protein: 1 cup soymilk = 6 grams protein; 1 cup pinto, black or navy beans = 12 grams protein; cheese (1 ounce) = 6 grams; skim milk (1 cup) = 9 grams; yogurt (1/2 cup) = 14 grams; 1 large egg = 7 grams.

1. Make a Date

Establish a standing date with a friend whose fitness level is similar to your own. Research shows having a dedicated workout partner makes you more likely to stick with an exercise program.

2. Pile on the Rewards

People tend to save rewards for distant major goals like a 20-pound weight loss, dropping a clothes size, or losing two inches in the waist. Rather than making your goals results-oriented, make them behavior-oriented. Set a goal to meet your three times per week routine for say, two straight weeks, and when you achieve it, give yourself a nonfood reward, such as a new book or song for your iPod—little indulgences you wouldn’t ordinarily give yourself.

3. Track Your Progress

Chart your workouts in a notebook, iPad, iPod, or smart phone to better visualize your accomplishments. Make notations where you will earn rewards. The added reinforcement of reviewing your workout log will encourage you to praise yourself when you deserve it.

4. Focus on the Effort

Remind yourself that consistency is the key to losing weight and keeping it off. We all have days when we need to quit exercise early. It’s okay. Sometimes good enough is just that: good enough.

Legumes are also a low-glycemic-load carbohydrate, which means they don’t cause blood sugar levels to spike, and can benefit  overweight people. Glycemic load refers to how the intake of carbohydrates, adjusted for total grams of carbohydrate, affects blood-sugar levels. For instance, lentils or pinto beans have a glycemic load that is about three times lower than instant mashed potatoes, says researchers, and therefore won’t cause blood-sugar levels to rise as quickly.

Controlling blood-sugar can help overweight individuals fight disease-causing inflammation. A 2012 study in The Journal of Nutrition found that among overweight and obese adults, a diet rich in slowly digested carbohydrates, such as legumes and other high-fiber foods like whole grains, significantly reduces markers of inflammation associated with chronic disease.

The controlled, randomized study, which involved 80 healthy men and women—half of normal weight and half overweight or obese—discovered that among the overweight and obese study participants, a low-glycemic-load diet reduced a biomarker of inflammation called C-reactive protein by about 22 percent. C-reactive protein is associated with an increased risk for many cancers as well as cardiovascular disease. (Check out the study at www.sciencedaily.com/releases/2012/01/120111154043.htm)

It’s easy to get more beans and legumes into your daily diet, and there are may form from which to choose. 

Dried. These are the seed form of beans and legumes, and are most commonly sold in pound bags or in bulk to be reconstituted by cooking in water. The outer shell of these beans is relatively resistant to water absorption so that cooking times are often in the range of hours unless they are pressure-cooked. The simplicity of dried beans is they do not come with added salt so they can be a truly low sodium, high fiber, high protein food.

Canned. Canned beans and legumes and pulses come already cooked and ready to heat and eat, but you need to be concerned about added sodium. Like with canned vegetables, rinsing can greatly reduce sodium levels. You can further lower your sodium exposure by choosing more sodium-light preparations.

Frozen. Dried beans, now also available in the freezer section, offer an already cooked, lower sodium version of canned dried beans.

“I know there is still a lot of research to be done on the subject of newer artificial sweeteners, but I’ve heard it’s better for your body long term to get the natural sources. Would a packet of table sugar or sugar in the raw be more advisable?”

Sugar is sugar, whether refined, raw, brown, honey, molasses … you get the idea. The calories are nearly identical, and the nutrients are low. In fact, the body uses many nutrients (B-vitamins and minerals) to metabolize any kind of sugar. So that’s why some say sugar “robs” the body of nutrients. My advice: IF you want sugar sometimes—and you are active and at a healthy weight—then small serving sizes are okay. BUT the more added sweeteners you use (sugar or artificial) the less you taste and appreciate the natural sweetness of real foods, like whole grains, fruits, vegetables and dairy. Try eating less sweeteners and really taste the natural sweetness in food.

“What are your top easy snacks packed with protein? I work out every morning before work and always feel like I am just not getting enough.”

After I work out I like a whey protein smoothie with fruit, yogurt, and nuts, or hard cooked eggs. Usually I eat them in the car on my way to work. Eat within 20 minutes of finishing your workout to replace glycogen. You use all your glycogen stores in the first 20 minutes of exercising. Glycogen is a form of energy stored in your liver. You need about 40 grams carbohydrates or 200 calories in your post workout snack to replenish this energy. Also eat at least 10 to 20 grams of protein for muscle repair and building after working out. The above mentioned snack does the job with great portability.

“Everyone seems to be going “gluten free” these days. Is this a healthy way to lose weight and cut out calories?”

Unless you are gluten intolerant (called celiac disease, celiac sprue, or sprue, and diagnosed with an intestinal biopsy) or have gluten sensitivity (measurable with blood tests) there is NO reason to eliminate gluten from your diet. Excluding food groups or restrictive eating as a way of losing weight risks the benefits of essential nutrients: vitamins, minerals, and fiber from the excluded foods. For weight loss, portion control and planned eating along with exercise are a sure way to gain lifelong weight management and health.

“Any major difference between black rice and quinoa?
I know they are both healthy, but wondered if one is better in any way.”

Both black rice and quinoa are whole grains. Quinoa is higher in protein, but there is really no difference from a nutritional perspective. I would focus instead on whole grains in general. You just can’t go wrong eating three servings of whole grains a day. One serving of whole grains is ½ cup. Besides black rice and quinoa, other good whole grain foods include buckwheat, corn, whole wheat, barley, spelt, teff, and oats. They all are great sources of B vitamins and minerals like magnesium, and dietary fiber, which can lower your LDL or bad cholesterol.

“I love me some bacon and don’t want to cut it out of my diet. Is there a healthy, yet delicious, alternative?”

There are many healthier “bacons” from lower-sodium and bacon without nitrates to low-fat turkey bacon and non-meat soy bacon. As for the “delicious” criteria, I agree that taste rules! Try the available alternatives and decide which ones you enjoy the most.

Both fat-free and low-fat labeled foods can cause you to overeat. In one recent study, people who ate low-fat granola consumed 35 percent more—about 192 extra calories—than those who believed they were eating regular granola. The reason: The low-fat label made people think they could eat with no repercussions.So they end up consuming much more than usual.

Remember—you need to be mindful of calories as well as fat. My advice: It’s often better to indulge in something your really enjoy— just eat only half of it—than risk overeating on low- or no-fat foods.

“What are some tricks to avoid boredom eating?”

Eating when bored is a behavior that can lead to a BIG weight gain because you consume extra calories without even noticing. The best way to avoid “boredom eating” is to not be bored! To break up the bored-eating habit, develop a routine that includes plenty of physical activity, friends, healthy meals, and recreation, like reading for fun and learning new things. Eat healthy regular meals and snack too so you don’t eat mindlessly when you do have “down” time.

“What are the best foods to eat before or after a workout?”

Before working out, I recommend around 100-200 calories of whole grains (oatmeal is my go-to pre-workout meal) and at least 16 ounces of water an hour beforehand. Also, make sure to eat a post-workout snack with protein and carbs IMMEDIATELY after (within 20 minutes is ideal.) The snack should be around 200-400 calories and contain about 15 grams protein and 50 grams carbs to replace your depleted glycogen energy store in the liver. What to eat? I love low-fat yogurt with berries/banana/melon and almonds/walnuts/peanuts and cinnamon sprinkled on top, whole wheat toast with melted mozzarella cheese and tomato slices, low-fat chocolate milk!

“What is the best pick me up snack when you hit that 3pm dip? I am always so hungry in the afternoon.”

This is the million dollar question! So many people hit a mid-morning or mid-afternoon slump. That is why nearly 100% of Americans snack. Since snacking is so commonplace, making your snack choices healthy is more important. Choose lower calorie, high fiber, high protein and also some healthy fat in your snack. WHAT FOODS to try? Hummus and veggies is my favorite, low-fat yogurt with nuts and fruit, eggs and whole grain toast, peanut or almond nut butter on whole grain crackers, fruit cup and low-fat cheese (cottage cheese, low-fat mozzarella, feta, goat cheese.)

“What are the benefits of juicing fresh fruits & vegetables? How do you calculate the calorie content of fresh juices?”

The best way to get ALL the nutrients from fruits and vegetables is to eat it entirely. So if your juicer is the kind that keeps the pulp (pulverizes it) then you are getting everything. Some juicers have a receptacle that collects the pulp (which most people discard.) Yet, the “pulp” is where all of the soluble and insoluble fiber (aka dietary fiber) is stored. This is what helps keep the LDL (bad cholesterol) low to reduce heart attack and strokes. It is also full of many nutrients you cannot substitute by taking a multivitamin. Plus, most Americans fall WAY SHORT (average 7 to 10 grams a day) of the recommended 25 grams for women and 35 grams for men of dietary fiber a day. So if you can’t eat your produce drink up—but make sure to get all the pulp! In terms of calculating the calories of fresh juices, if you use the entire fruit or vegetable it is the same as the whole version.

“Some people recommend fasting (or eating just one food) for a few days as a means of weight loss—is this a good idea?”

The way to get all the nutrients your body needs, like vitamins, minerals, protein, carb and (YES) fat, is to eat a variety of foods each day. Fasting or restrictive eating only creates a slower metabolism, nutrient deficiencies, and worst of all—muscle and water-weight loss. If you want to lose FAT, then cut back moderately on calories, exercise and be patient. All good things WILL come!

“We love bacon, but we love our veggies too! How can vegetarians get enough protein in their diet?”

Vegetarians who eat dairy and eggs rarely have trouble getting enough protein. Even vegans who eat no animal-produced foods can get enough protein using dried beans like in hummus and plenty of olive oil-roasted fresh vegetables. Teamed together, whole grains and vegetables have all the amino acids (building blocks for lean muscle) you need to stay healthy.

“I lost 10 pounds years 5 ago and kept it off, but still have 5 pounds I can’t get rid of. Why is it so much harder to lose the last 5?”

As you lose weight, the closer you are to your goal, the harder you have to work. That’s because to maintain a lower weight you have to eat less and exercise more than at a higher weight. It MAY sound like diminishing returns, but keep it up and reap the benefit of succeeding.

“Does it matter what time of day you eat if you want to keep your weight down?”

Yes—in the morning. People who eat breakfast (within 1 hour of waking up) weigh less on average than people who skip breakfast. No matter how rushed you are never skip breakfast. As they say, it’s the most important meal of the day and essential if you want to lose weight.