Do The Prepackaged Foods From Most Diet Programs Measure Up in Taste?

Prepackaged Diet Plan foods like those from Jenny Craig, Weight Watchers etc. guarantee sure results in calorie controlled portable and convenient meals, but many times these do not measure up when it comes to taste. Recent research from Consumer Reports found that out of a number of prepackaged meals from the most popular Diet programs available, only five were palpable, all coming from the Jenny Craig program.

Although pre-made, prepackaged diet plan foods as part of an overall weight loss program offer convenience and easy meal planning, it could be argued that the same is so with portion-controlled frozen entrees from the supermarket. There are a wide variety of such entrees to choose from and many of these are generally better tasting and maybe even cheaper when you factor in supermarket sales and coupons.

Therefore many prepackaged diet plan foods could be replaced by store bought frozen entrees. They are just as quick to prepare, convenient, portable, and give much more variety than a Diet plan's pre-set menu items. Plus because of the many brands and varieties of frozen entrees available, it is a wonderful way to break the monotony of daily meals. Add a soup and salad if desired, and you have a more balanced meal.

Some of the healthiest brands to consider include Lean Cuisine, Kashi, Trader Joe's, Healthy Choice, Marie Callender's Fresh Steamer and Pasta Al Dente products, Amy's Kitchen and more. The use of wholesome frozen options can truly offer a little culinary exploration and an easy portion control method.


To Your Enjoyable and Guilt-Free Food Experiences

Evaluating Your Eating Style

Our eating style very much influences the way we relate to food. Identifying our specific eating style helps us to better understand what drives or motivates us to eat. Are we motivated by emotions, an insatiable need to limit or restrict our intake or are we purely responding to hunger and satiety cues?


Three (3) main eating styles can be identified. They are Attuned Eating, Deprivation Driven Eating (aka Dieting) and Emotional Eating. Attuned Eating basically means that you recognize and listen to your natural, internal hunger/fullness cues allowing them to guide your eating. Unlike the other eating styles, attuned eating has no other agenda. There is no using food to compensate for anything else, the pressure to label food as "good" or "bad", the need to try to surpress hunger etc.. You don't ignore hunger, you eat what you want, and stop when full without emotional pain, guilt or stress.

It is important to recognize that food is just one component of a healthy, fulfilling life. Healthy living is about body, mind and soul including everything from our relationships, how we care for ourselves, our level of self-confidence, our social interactions and recreational activities etc. Therefore, it is important that we become aware of what eating style we are practicing daily, so that we can better address the factors which may be negatively impacting our relationship with our food.

To better understand Attuned Eating and how all the three eating styles compare to each other please refer to this table from Nourishing Connections explaining everything in much more detail. Nourishing Connections is a non-diet intervention approach to weight management, nutrition and well being.



To Your Enjoyable and Guilt-Free Food Experiences,




NOTE: Next time I will discuss recognizing the difference between physical activity and regimented exercise aimed at achieving a defined weight, and also incorporating effortless activity into daily living. Also, remember to sign up for the 10-Part E-course on How Non-Diet Weight Management Can Work for You to gain more insight on making eating guilt free and enjoyable.

Can You Overdo Healthy Eating?

I know you must be asking, How can anyone overdo healthy eating, isn’t healthy to any degree a good thing? Well sometimes you can overdo a good thing. Once the “bad”, unhealthy food has been identified the objective becomes elimination, elimination, elimination.

One common area of overdoing health is with fats and low carbohydrates. In the case of fats and carbohydrates, which are often categorized in the “bad” food category, one would think that these weren’t nutrients required in the diet. Things can quickly get out of hand, to the point where elimination of these targeted foods becomes the dominant energy a person experiences around eating.
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Extreme avoidance of anything that is labeled as “bad” can create anxiety.

-Generally any negative emotions attributed to food whether it is around excessive, emotional eating or avoidance eating leads to guilt and unease.

-Overdoing healthy can also lead to a very unilateral view of foods. For example a food item as a whole is only judged by its absence of the “culprit” ingredient or component. That’s why it can become so easy to overdo foods labeled as “fat-free” for example.

In the case of "fat-free foods, often times, the rest of the nutritional profile of the food, aside from the fat content, is almost overlooked. It is most helpful that the overall nutritional value of a food be considered when your focus is on health. A soda is fat free, but most wouldn’t generally consider it beneficial nutritionally. A cookie might be “fat-free”, but be loaded with fake ingredients.

So it’s important to broaden and open your mind, so that you don’t miss out on nutritionally valuable foods just because they're not fat-free or carbohydrate free, etc. Yes it’s fine to include these in the diet as well, but not exclusively so. And it also must be remembered that these nutrients are needed in certain quantities in the diet to promote good health, energy for the body, and proper functioning of all the organs of the body.

Healthy eating should be more about "What You Can Eat" rather than "What You Cannot Eat”. Food should never create anxiety whether it be about excessive eating or the extreme elimination of foods considered as unhealthy or inclusion only of foods considered healthy. Unless someone truly has a food allergy, there should be some balance, because healthy eating is as much about having wonderful, enjoyable, stress-free eating experiences as it is about the food itself.


To Your Enjoyable and Guilt-Free Food Experiences,


NOTE: Next time I will be discussing getting adequate calories in the diet for optimal health and energy whether you are looking to loose weight or not. Also, remember to sign up for the 10-Part E-course on How Non-Diet Weight Management Can Work for You to gain more insight on making eating guilt free and enjoyable.

Garrett Gourmet Popcorn Shop in New York City

Chicago is a food loving town and it’s not unusual to find lines of people going out the doors of a number of the landmark and newer restaurants throughout the city. Garrett's Gourmet Popcorn, a Chicago landmark established in 1949, is one of those places. If you have ever tried any of their air-popped popcorn flavors or their famous “Garrett Mix” (cheddar cheese and Caramel Crisp popcorn combined), you know why they call this gourmet. In Chicago, a trip to Garrett’s Popcorn Shop has become a must for any visitor, a decadent treat to allow yourself during that special trip to the windy city.

However, fortunately for New Yorkers, Garrett has come to the Big Apple at their one and only location in the city on 34th street between 7th and 8th Avenue. Gourmet anything should be done right, and if you are having gourmet popcorn it’s worth it to make it an occasion. Garrett’s Gourmet Popcorn is definitely the occasion.

Be In a State of Wonderment About The Food You Eat

When it comes to food, it's a good idea to get into the habit of being a curious explorer. Get into a state of wonderment about the food you eat everyday. I’m not referring to the Nutrition labels and all the stuff we’re already obsessed about. Although that’s important as well. No, I’m referring to fun stuff like finding out the origins or family roots of a food. Like how fun is it to find out how a common food came about or how peanut butter or honey etc are produced? And what about finding out where most of the country's garlic is produced-California, or that eggplant is a tomato relative, or what about Chayote, a fruit which is consumed like a vegetable and is not at all sweet! It's in the squash family.

It's an interesting process to get well acquainted with your food. “Unwrapped” on Food Network is a show which reveals the manufacturing process for 100's of foods. Another show for interesting food facts is “Good Eats” and The Secret Life of although it is now cancelled. Here’s a past episode from Unwrapped:





And Here's a Short History Lesson About The Hot Dog:




It’s important to remember that food is not merely for subsistence or fuel. Food is a vital part of the delight of life, just like love, leisure, time spent with family etc. When we put food into its rightful place, then we see how important it is to develop a more positive, attentive, exploratory, grateful attitude towards eating.

A Diet For Life?

Like most other people, I am always faced with someone around me looking for the ultimate answer to weight management. Often the answer which most people expect is in some form of diet recommendation or extreme calorie restricted meal plan. For many Nutritionists it’s therefore easy to succumb to the Diet Doctor role, because that’s what people expect and it's where the demand and cash is.

Diets are often geared towards short term weight goals. So they have their purpose. However, in the case where someone gets wonderful results from a diet, there is often that awkward post-diet period where the weight has been lost, but the person doesn’t know how to or is not willing to let go of the diet.Even if there has been no desirable results, the tendency is to get on another diet.

Although, it can be hard to break free of the routine of such structured eating, one has to ask themselves the question “Can I or do I want to be on a Diet for Life or for any extended period of time?” Especially when undergone for extended periods of time I've seen dieting easily lead to Anemia and reduced nourishment in some form or the other. It makes sense with such aggressive elimination and restriction of individual or entire groups of foods, and not to mention the 'laxative' diet teas and questionable 'magic bullet' concoctions. Although diet bars, shakes etc have evolved somewhat they are no substitute for real food.

The Savvy Non-Dieter advocates things like regular meal intake without skipping meals or starving oneself, incorporating the most healthy forms of carbs, protein, fats in the diet, eating mindfully with attention and purpose, portion size awareness, increasing appreciation and understanding of the food we eat (quality and wholesomeness, freshness, sustainability, organic certification status etc.), among other things.

It pays to be a Savvy Non-Dieter, not simply as a type of defiance against all things diet. It’s about being empowered to more often bring quality of life and quality food encounters to the forefront of our eating experiences. It pays to be a Savvy Non-Dieter in a Food Phobic World.

Tea-A Flavor for Every Taste & Need

Tea has many health benefits as we all know. Green tea has been heralded for its superior antioxidant content for example. However the focus is seldom on the versatility of teas in terms of the endless flavors available or purposes (i.e calming, detoxing, invigorating etc) they serve. Whether you are in the mood for something with some citrus/fruit zing, something to calm your senses, awaken your taste buds, or give you a little taste of the exotic, I say bring on the tea. What simpler way to have multiple, unique taste experiences with little effort.

There are as many tea choices as there are purposes or moods for them to fulfill. Today more than ever, the world of tea is more exciting than ever. My favorite companies are Yogi Tea, Bigelow, Tazo and Celestial Seasonings. On the Yogi site they take the interactive approach to tea selection and even allow you to select your tea based on “Mood, Flavor or Purpose”. If you’re not a tea connoisseur, this process is very helpful.

The thing I like about Yogi Tea is that they have many therapeutic teas geared towards specific ailments- the flu, stress, digestive issues, immune function, women’s health, emotional well being etc.

Great Yogi Flavors: Lemon Ginger, Moroccan Orange Spice, Mayan Cocoa Spice, Calming

Great Celestial Seasonings Flavors: Lemon Zinger, Black Cherry Berry, Chamomile, Cranberry Apple Zinger, Mandarin Orange Spice, Peppermint

A cup of tea just on it’s own, with a favorite dessert, or as an alternative to coffee is always a good choice. And for some reason, a cup of tea at the end of meal creates a calm, satisfied stomach and seems to balance everything out. Well it certainly seems to help. And most of all it's a tantalizing food experience in a cup and is easy to access.

Embracing The Fun Side of Food

Revisiting the foods we enjoyed as children is a simple way to bring pleasure into our everyday eating experiences. For most of us, this is the time when we truly embraced the fun side of food way before many of us adopted a self-inflicted 'whip of condemnation' when it comes to our eating. We can all remember that one or two special meal items which we looked forward to having as a child. Perhaps mom only cooked it for a particular occasion or we had it on a certain day of the week or time of the year, or perhaps it was when the family went out to eat or went to visit the grandparents. Whatever connection that food has for us, chances are that as adults there is still that sense of nostalgia whenever we enjoy the food or even think of it. Most of what are considered ‘comfort foods’ have such an effect on us. It’s not just about the food, for the foods which bring us the most comfort add a warmth to our hearts which cannot be measured.

Many restaurant menus meet this need by providing items which reflect our desire to reconnect with the foods of our childhood which are associated with so many memories. They offer such items as mac & cheese, hot chocolate with mini-marshmallows, grilled cheese sandwiches, creamy mashed potatoes, meatloaf etc. which are commonly labeled as comfort food items. Some restaurants chains have their entire theme based on only one comfort food such as NYC’s S’MAC ( Sarita’s Macaroni & Cheese) Restaurant, The Peanut Butter & Co Sandwich Shop (also in NYC) or Cereality, a national Cereal Bar & Cafe chain. These establishments exist simply because they sell much more than a meal, they sell an experience.

As adults we can at times get so obsessed about being mature, that we feel that we have to justify indulging in the quirky and free child in all of us. Embracing the unpretentious, natural childlike part of us can be very freeing even when it comes to food. We don’t have to explain and validate everything to ourselves or anyone in order to enjoy that well deserved indulgence. Children don’t get into all those complications about a thing, they just do what is in their hearts to do.

It’s not everyday you have that S'mores treat with chocolate oozing out at the sides, or that marshmallow melted on a stick over a camp fire. It’s not everyday you have a PB&J and Fluff sandwich or a huge bowl filled with five different varieties of dry cereal with milk. When we allow ourselves such childlike pleasures, it doesn’t mean we are reverting to being children ourselves, it just means that we are freeing ourselves of our endless list of self-imposed rules. So go frolic for one pleasurable moment with no rationalizing or guilt. There is great value in just enjoying something, such as a treasured and fun meal from childhood, for what it is without over analyzing it too much.

15 Fun Activities of a Savvy Non-Dieter

Being a Savvy Non-Dieter isn’t about a blind love of food. It’s love of food coming from a place of appreciation and awareness, genuinely caring about where your food comes from, and having an enjoyable, guiltless relationship with what you eat.

Additional, it is important to understand that adapting a Non-Dieter Mindset and being a Savvy Non-Dieter is not an issue of defiance, but empowerment and freedom. It's all about everyday practices which define a positive and healthy connection with food in your life.

Do you recognize any of the following practices in your encounters with food? Or perhaps you have some you might like to add.

1. Dining Out

2. Picnic Anyone?

3. Enjoyment of Food Festivals/Shows when possible

4. A Food Magazine Subscription

5. A Well Stocked Pantry

6. Regular visits to the natural/organic food store of the organic section of the supermarket.

7. Regular pampering, relaxation, massages, and other forms of self-indulgence

8. Enjoyable lunch breaks outside the office at a nearby eatery, restaurant, park of public space.

9. A nice collection of cook books or recipe favorites

10. Beautiful and functional plate ware, flatware.

11. Ongoingly striving towards personal growth and advancements in life so that food is not compensating for anything lacking in other areas of your life .

12. Regular weekly viewing of the Food Network…OK, that one is optional.

13. A Diner table with enough space to share a meal with at least 4 people.

14. Allowing the simple indulgence of a sensibly portioned dessert, when appropriate, without guilt. Many restaurants and food manufacturers alike are providing ‘single serving’ dessert choices, and not only are these choices more appropriately sized, but they contain more wholesome ingredients.

15. Always trying new and different food items from the supermarket or food market to add to your pantry.

There are so much more that can involve being a Savvy Non-Dieter. You may have to decide for yourself. I don't believe in "boxed up" concepts or personal labels, so you as a Savvy Non-Dieter is whatever works best for you as long as it leads you to healthful, enjoyable eating experiences.