Expectation and Success

Many of you who have worked with me have heard me say "fake it until you make it."    An interview published by Scientific American with G. Cook author of Mind Over Mind reiterated the importance of faking it untill you make it.  However, he calls it "expectations" and "bending reality." What does this really mean?

Every time we engage in a situation we have expectations, thoughts and assumptions that precede the event.  These are, oftentime, rooted in previous experience.  They create a sense of comfort and guide us as we move through this world.  It is why we are not like children experiencing every thing with awe for the first time and not knowing what to do.  However, what we may not realize is that our expectations prior to and during the event actually will change the outcome for better or worse. 

For example, you are invited to a relative's home for a party. Typically these parties are boring and a waste of your time.  For two weeks prior to the event you complain about having to go.  When the party is over, you feel like it was boring and a waste of time.  If however, beforehand, you had thought "I will enjoy myself and make the best of it," you probably would have.   Our expectations become somewhat of a self-fulfilling prophecy.  Just as we can think negatively about a situation, we can also think positively, whether we believe it to be true or not.  

To change your experiences to be more positive and successful, your expectations or thoughts should reflect the desired outcome before as you prepare for the event or activity.  This can be a very powerful tool for lifestyle change.  Think about your thoughts regarding lifestyle change, especially if you have tried and failed many times.  Are they positive, negative or indifferent.  What about exercise?  When you change your thoughts you are more likely to achieve what it is you desire.  Whether or not you believe it, just think, say or write it.  Below are a few examples to get you going.  

• Before you start exercising and during the exercise, say to yourself or out loud any of the following:
• I am as light as a feather, this is easy!
• I look forward to working out.
• Exercise is going to make me feel great
• I am physically fit and can do this.
• There is nothing more important than my daily workout.
• Before you eat, say to yourself one of the following:
• This meal is going to satisfy me.
• This meal is delicious and exactly what I wanted
• I am going to enjoy this meal and be completely satisfied. 
• A small amount of food is all I need. 
• When you wake up, before your day gets started
• This is going to be a great day
• I am going to accomplish everything I desire today
• There is no better day than today
• Thank you for this wonderful day
• Before and during a clothes shopping trip
• I am beautiful and everything is going to fit me
• I will find the perfect outfit for myself today
• I will find exactly what I need
• The perfect outfit is waiting for me

The bottom line is, negativity, hesitation, or doubt brings more negativity, hesitation and doubt.  Shoulding, cannot'ing, musting, doubting, and can't standing keeps us stuck and  often brings about more guilt, frustration and defeat.  Start by thinking in terms of can, will, and do.   

A few years prior this line of thinking may have been considered silly, but science has substantiated the power of thought and expectation on life outcomes.  Positive psychology is an up and coming field where we have learned how you can have a significant influence on the outcomes you desire. 

The 100 calorie pack lie!

Have you become prey for the 100 calorie pack or low calorie portion craze?  A few years ago small calorie controlled packs, bars or even ice cream products hit the market with a vengeance.  A few examples are 100 calorie oreos, skinny cow bars or 90 calorie Special K Bars.  Companies did a great job marketing these products as a "healthy" part of our daily diet.  But what are the facts? 

The majority of food in the United States is not real food.  Grocery store shelves are full of food-like products.  Highly processed ingredients that do not resemble the food it was derived from put together and sold as “food.”  This is not the ideal diet that our body desires. However, these foods tend to be what the mind “craves.”  Take a moment to think about what you crave.  Is it pizza, pasta, ice cream, fast food, nachos, cookies?  Or is it broccoli, apples, chicken, tuna, eggs?  Probably not the latter.  Why don’t humans crave these foods?  In a nutshell they are not processed food like products.  They are real foods that do not overstimulate the brain and body. 

Despite advances in food innovation and development, as a country we are fatter, sicker and experience a lower quality of life, especially as we age.  Is the solution to this really calorie-controlled cookie packs and low calorie ice cream?  I doubt it. 

No matter how it is marketed, an Oreo is an Oreo no matter how they package it or portion it.  It is refined flour, sugar and fat.  Ice cream is still ice cream.  The top ingredients in many popular "fiber" bars are sugar, corn syrup, sugar, and high maltose corn syrup.  It is manufactured fibers covered by sugar.  And it is marketed as healthy?

Personality Plays Role in Body Weight, According to Study

July 18, 2011- American Psychological Association

Impulsivity strongest predictor of obesity

WASHINGTON—People with personality traits of high neuroticism and low conscientiousness are likely to go through cycles of gaining and losing weight throughout their lives, according to an examination of 50 years of data in a study published by the American Psychological Association.

Impulsivity was the strongest predictor of who would be overweight, the researchers found. Study participants who scored in the top 10 percent on impulsivity weighed an average of 22 lbs. more than those in the bottom 10 percent, according to the study.

“Individuals with this constellation of traits tend to give in to temptation and lack the discipline to stay on track amid difficulties or frustration,” the researchers wrote. “To maintain a healthy weight, it is typically necessary to have a healthy diet and a sustained program of physical activity, both of which require commitment and restraint. Such control may be difficult for highly impulsive individuals.”

The researchers, from the National Institute on Aging, looked at data from a longitudinal study of 1,988 people to determine how personality traits are associated with weight and body mass index. Their conclusions were published online in the APA’s Journal of Personality and Social Psychology®.

The remainder of the article can be found at http://www.apa.org/news/press/releases/2011/07/personality-weight.aspx

Obesity counseling should focus on neurobehavioral processes, not personal choice, researchers say

Obesity counseling should focus on neurobehavioral processes, not personal choice, researchers say

A few strategies recommended by the researchers include:

•In order to combat food reward, patients can remove high fat foods they crave from personal environments such as the home and workplace to prevent the activation of the reward circuitry.
•Limit the impact of reward on food choice by shopping with a grocery list or using online grocers.
•Practice stress management techniques since stress promotes overeating and obesity by enhancing food reward processing.
•Avoid situations such as buffets and restaurants that challenge inhibitory control.
•Focus on achieving short-term behavioral goals, such as cooking a healthy dinner on three nights of the week rather than focusing on long-term weight loss goals.

Click on the link above to review the entire article.

Your Food Choices May Be Costing You More Than a Grain of Salt

The average American gets about 3,400 mg of sodium a day, which is well above the recommended amount of 1,500 mg per day. Consuming this much sodium a day may be easier than you think if you consider that just one teaspoon of table salt has 2,325 milligrams (mg) of sodium, almost 1.5 days worth.

In fact, the vast majority of sodium in the typical American diet comes from foods that are processed and prepared. Examples include bread, packaged pasta/rice dishes, lunch meats, bacon, cheese, soups, snacks and fast foods. Sodium is naturally present in all vegetables, dairy products, meat and shellfish. For example, 1 cup of low-fat milk contains about 107 mg of sodium, contributing to your overall sodium intake.

Beyond the harm caused by high blood pressure, research has shown that excess sodium can be toxic to humans. For example, some studies conclude that a high salt diet might contribute to the following: stiffer arteries which are often the early sign of heart disease, increased calcium losses which could eventually lead to osteoporosis and the excretion of high levels of protein in the urine, worsening kidney damage initially caused by high blood pressure.

Whether you are sensitive to salt or not, most Americans can benefit from reducing sodium in their diet. Reconsider your typical food choices and try some of the following ways to cut back on sodium:

• Eat more fresh foods especially fruits and vegetables, which can balance some of the negative effects of sodium.
• If you purchase processed foods, opt for the low or reduced sodium options.
• Check food labels and limit products that contain MSG, baking soda or powder, disodium phosphate and sodium nitrate.
• Use fresh herbs and salt free seasonings to flavor your food.
• Decrease your use of sodium-laden condiments such as soy sauce, salad dressings, ketchup and sauces

Article published by: Ellen Muhammad, Dietetic Intern

Sugar- where is it and how can I avoid it?

Sugar is a popular additive that food manufactures can sneak into foods, oftentimes without our even knowing it. As well as those that are naturally occurring in fruit and dairy, sugar is commonly added to processed foods to prevent spoilage and improve flavor. The negative effects of sugar far outweigh the benefits. It is quickly metabolized by the body and does not contribute to a feeling of fullness, meaning we are hungry soon after eating. Sugar is a source of empty calories, providing no nutritional value, and promotes obesity and chronic disease.

Manufacturers are sneaky. You may be surprised to learn sugar may be lurking in ketchup, canned meats and fish, luncheon meats, and food seasoning. There are many different types of sugar, therefore it may be difficult to identify.

Here is a list of just a few popular names that “sugar” can assume:

• Ingredients ending in “-ose”
• Sucrose, Glucose, Fructose, Galactose, Dextrose, Lactose
• High Fructose Corn Syrup
• All types of syrup: Rice syrup, Corn syrup, Carob syrup, Maple syrup
• Brown sugar
• Dextran
• Fruit juice
• Honey
• Invert Sugar
• Malt
• Molasses
• Turbinado sugar

To decrease your sugar intake, check nutrition labels for the above words, and try and limit these from your diet. Choose items that have fewer than 5 ingredients listed on the label. This means they are more natural, and less processed than others. Limiting sugar can aid in weight loss, but more importantly, choosing minimally processed foods promotes overall health and long-term satiety and fullness.


By: Jill Joseph, Dietetic Intern

Success Story: An interview with S.T.

I had the pleasure of interviewing S.T. about her success after bariatric surgery. She had her surgery in September of 2009 and has lost 103 pounds. She continues to lose weight weekly. S.T. will be speaking at support group on 5/9/11 at 6 pm.

T: Why did you decide to have Lap Band surgery?
S: I had tried everything and I needed to do something that was well researched and had minimal invasiveness.

T: What were your goals and expectations before the procedure?
S: They were high, but the preoperative classes helped me understand that I had to work hard to do my part.

T: How has your life changed after bariatric surgery?
S: I have increased energy and decreased fatigue. I am not as irritable. My breathing has improved and I do not need my asthma medication as much. It was the best decision I have ever made and if I could do it all over again I would.

T: What are the keys to your success?
S: I follow the rules, but not eating and drinking at the same time has been most helpful. At first I lost only 30 pounds and the weight kept going up and down. I was losing it much slower than I wanted. Then I spoke with Dr. Shayani who suggested I drink before I eat (not when I eat) or when I was hungry. Six months ago I took his advice and my appetite when down and I started losing weight.

It was important for me to focus on only 10 pounds at a time instead of my overall goal. When I looked at the big picture and the amount of weight I had to lose I would get depressed. Breaking it into 10 pound increments helped me feel like I was doing something and I became more focused.

The other key that has been important for me was to start exercising. I work out at least three days a week at the gym or with a video. Total body exercises have helped me to tone. In the summer I walk 3.5 miles outside.

T: I know you are busy, how do you fit in your workouts?
S: I work forty hours a week so it was tough. I get up early at 4:30 am because I learned that if I wait until after work it would not get done. It started with motivation, and now that I can walk I want to keep it going. I consider exercise personal time to focus on myself. I enjoy listening to my music and it is nice not to think about kids, college or bills. It is great.

T: Do you have any advice for someone who is stuck or frustrated with their progress after surgery?
S: Yes. Go back to the beginning and look at everything we learned. This includes no eating and drinking at the same time and cutting out junk from your diet.

T: What are some of the changes that you have made to be successful?
S: I have two kids in college and a senior in high school who still lives at home. They are all athletic and have helped me to eat healthier. Kool Aide, sweets and junk food are no longer in our home. I save desserts for special occasions only. Every week I like to try at least one new recipe. My favorite thus far has been parmesan tilapia. I increased the amount of fish chicken and turkey that I make and no longer fry foods.

T: Do you eat out?
S: I used to eat out every day. Now we only eat out one time per week. Champs is my favorite place to go. I typically order s sample platter. It is not the healthiest food, but now I can treat myself because I worry less about weight gain. There is a lot less guilt now compared to when I dieted.

Trying to stop food cravings? Not eating the foods you crave may help, a study finds

by: By Jeannine Stein, Los Angeles Times

The prospect of going on a diet makes many people nervous. Once cravings for verboten foods set in, dieters may fall off the wagon. But a study finds that over time, restricting some foods may tamp down those cravings.

The study centered on 270 men and women who were randomly assigned to a low-carbohydrate diet or a low-fat diet for two years. Those on the low-carb diet were told to limit carbohydrates and eat foods high in fat and protein. Those on the low-fat diet cut back on calories and fat and limited protein to about 15% of calories from protein, 30% from fat and 55% from carbohydrate.

Foods such as jelly that are high in sugar were discouraged on the low-carb diet, and high-carb foods such as bagels were banned on the low-carb diet.

Researchers surveyed participants about how often they craved sweets, high-fat foods, carbohydrates and starches and fast-food fats. Participants also were asked about their preferences for certain foods -- this was used to measure how much they liked the foods that were restricted from their diets.

Conclusion: The findings "demonstrate that promoting the restriction of specific types of foods while dieting causes decreased cravings and preferences for the foods that are targeted for restriction," the authors wrote. That's counterintuitive to what most people think they'll experience when they diet and, the authors noted, could put those dieters' concerns to rest.

The entire article can be found at http://www.latimes.com/health/boostershots/la-heb-diet-cravings-20110419,0,3457431.story