‘Blog’

A Clue to Long-Term Weight Loss Success?

The National Weight Control Registry, (the largest prospective investigation of long-term successful weight loss maintenance) has shown that only ~ 20 % of overweight individuals maintain their loss after one year. Given this less than stellar long-term success rate, I was intrigued by this article explaining the concept of reverse dieting. Reverse dieting, not a term I was familiar with until fairly recently, is a term typically used in body building circles. Reverse diet describes “a period after a calorically restricted eating protocol (i.e. diet) during which you slowly work to increase calories back to a maintenance level.” In layman terms it is essentially “easing” back into normal eating, after following a strict eating plan & vigorous exercise (i.e. dieting), by adopting sustainable eating habits. The goal of reverse dieting (when used correctly) is to promote long-term weight maintenance (i.e. keep off the lost weight) & to stop the unhealthy cycle of yo-yo dieting. One benefit of this plan is that it gives dieters structure, something they desperately need once they have reached their goal weight. Often people return to their pre-diet habits, resulting in weight gain that exceeds the pounds lost. Working with a nutrition professional, such as a registered dietitian, can assist you in coming up with a plan that works for you.

Is Reverse Dieting the Key to Weight Maintenance

A Clue to Long-Term Weight Loss Success?

The National Weight Control Registry, (the largest prospective investigation of long-term successful weight loss maintenance) has shown that only ~ 20 % of overweight individuals maintain their loss after one year. Given this less than stellar long-term success rate, I was intrigued by this article explaining the concept of reverse dieting. Reverse dieting, not a term I was familiar with until fairly recently, is a term typically used in body building circles. Reverse diet describes “a period after a calorically restricted eating protocol (i.e. diet) during which you slowly work to increase calories back to a maintenance level.” In layman terms it is essentially “easing” back into normal eating, after following a strict eating plan & vigorous exercise (i.e. dieting), by adopting sustainable eating habits. The goal of reverse dieting (when used correctly) is to promote long-term weight maintenance (i.e. keep off the lost weight) & to stop the unhealthy cycle of yo-yo dieting. One benefit of this plan is that it gives dieters structure, something they desperately need once they have reached their goal weight. Often people return to their pre-diet habits, resulting in weight gain that exceeds the pounds lost. Working with a nutrition professional, such as a registered dietitian, can assist you in coming up with a plan that works for you.

Is Reverse Dieting the Key to Weight Maintenance

Like Fred & Ginger

When we see or experience two people or two concepts that are silky smooth, fine tuned, natural, beautiful….we may say (or hear), “you know…they’re like Fred and Ginger.” Fred Astaire and Ginger Rogers knew how to dance.

In Culture isn’t enough, the Fred and Ginger are Culture AND Brand.
Timely, especially as we work on our company meeting agenda where the word “brand” is spotlighted.

On the topic of Culture, it’s true, “happy, engaged employees do indeed produce better results.” Employees get and stay engaged for a variety of reasons. Having the chance to do what you do best every day, hearing appreciation, getting coaching and honest feedback so you can grow and be successful…the things that turn you on, turn on your team, too.

“But if you want to do more than survive — if you want to increase your competitiveness, to create real value for your customers and employees, to future-proof your business — having a good, generic culture isn’t enough. You should cultivate a culture that is aligned and integrated with your brand.”

How to do this:

1. Adopt a single brand purpose to inspire, focus, and guide everything your organization does. Start with why your organization exists (not what you do or how you do it). And why is NEVER “to make money.” Customers do not seek us out because we do something to make money. MG’s why? Articulated by many in many different ways — but all seem to center around wanting to make lives better (our customers, our employees, our growers, and on and on).

2. Articulate one set of core values and use them to shape what you do inside your organization and out.

3. Check in on how you are doing. Are you performing well in both areas? Are employees engaged and feeling good about their work; and are you making lives better every day?

Can you hear the music and see the silhouettes gliding across the dance floor?

Like Fred & Ginger

When we see or experience two people or two concepts that are silky smooth, fine tuned, natural, beautiful….we may say (or hear), “you know…they’re like Fred and Ginger.” Fred Astaire and Ginger Rogers knew how to dance.

In Culture isn’t enough, the Fred and Ginger are Culture AND Brand.
Timely, especially as we work on our company meeting agenda where the word “brand” is spotlighted.

On the topic of Culture, it’s true, “happy, engaged employees do indeed produce better results.” Employees get and stay engaged for a variety of reasons. Having the chance to do what you do best every day, hearing appreciation, getting coaching and honest feedback so you can grow and be successful…the things that turn you on, turn on your team, too.

“But if you want to do more than survive — if you want to increase your competitiveness, to create real value for your customers and employees, to future-proof your business — having a good, generic culture isn’t enough. You should cultivate a culture that is aligned and integrated with your brand.”

How to do this:

1. Adopt a single brand purpose to inspire, focus, and guide everything your organization does. Start with why your organization exists (not what you do or how you do it). And why is NEVER “to make money.” Customers do not seek us out because we do something to make money. MG’s why? Articulated by many in many different ways — but all seem to center around wanting to make lives better (our customers, our employees, our growers, and on and on).

2. Articulate one set of core values and use them to shape what you do inside your organization and out.

3. Check in on how you are doing. Are you performing well in both areas? Are employees engaged and feeling good about their work; and are you making lives better every day?

Can you hear the music and see the silhouettes gliding across the dance floor?

Spiralized Beet Salad with Mint & Pistachios

Serves 4-6

1-2 red beets

1-2 golden beets

2T fresh mint, thinly sliced

1/4c pistachios, chopped

Dressing

1/4c fresh orange juice

1T white balsamic vinegar

1T local honey

2T olive oil

to taste s&p

 

1. Spiralize beets, cut beet noodles in half

2. Place beets in bowl with mint & pistachios

3. Combine dressing ingredients in  jar, shake to blend

4. Pour dressing over beets, toss

Note: can prep the day before, but wait to combine with dressing until close to serving

Spiralized Beet Salad with Mint & Pistachios

Serves 4-6

1-2 red beets

1-2 golden beets

2T fresh mint, thinly sliced

1/4c pistachios, chopped

Dressing

1/4c fresh orange juice

1T white balsamic vinegar

1T local honey

2T olive oil

to taste s&p

 

1. Spiralize beets, cut beet noodles in half

2. Place beets in bowl with mint & pistachios

3. Combine dressing ingredients in  jar, shake to blend

4. Pour dressing over beets, toss

Note: can prep the day before, but wait to combine with dressing until close to serving

Start Small & Repeat

I love our mantra, Make a Difference Every Day. I love wearing my MG tee shirt that reminds me to set this daily intention and helps me share the message with everyone around me. And yet, sometimes, I fall into the trap of measuring the difference on the wrong scale. While some days it’s huge — something you plan for, commit to, and do (like organizing a full day of service in your community; helping build a Habitat house, etc.); the rest of the days, it’s not.
 
“We must not, in trying to think about how we can make a big difference, ignore the small daily difference we can make which, over time, add up to big differences that we often cannot foresee.”
— Marion Wright Edelman
 
And that’s what makes this mindset…and our actions that support it, every day…so magical.

Start Small & Repeat

I love our mantra, Make a Difference Every Day. I love wearing my MG tee shirt that reminds me to set this daily intention and helps me share the message with everyone around me. And yet, sometimes, I fall into the trap of measuring the difference on the wrong scale. While some days it’s huge — something you plan for, commit to, and do (like organizing a full day of service in your community; helping build a Habitat house, etc.); the rest of the days, it’s not.
 
“We must not, in trying to think about how we can make a big difference, ignore the small daily difference we can make which, over time, add up to big differences that we often cannot foresee.”
— Marion Wright Edelman
 
And that’s what makes this mindset…and our actions that support it, every day…so magical.

Peach BBQ Baked Beans

Serves 8

6 slices thick cut bacon, chopped

4 cans, 1 ea: cannellini, black, kidney, pinto

3 ripe peaches, chopped

1½c bbq sauce

½c maple syrup

½c bourbon or apple cider

1/4c balsamic vinegar

2T grainy dijon

1t ea chili powder, smoked paprika, ginger

to taste s&p

chopped fresh basil

 

1. In dutch oven, cook bacon until crisp, 5 mins

2. Add other ingredients, stir well

3. Bake on 350°F for 45 mins

4. Garnish with fresh basil

Fitness Trackers – Love it or Leave it?

I have been a devoted Fitbit wearer for many years now and am always interested in what research has to say about the effects of the devices on not only our weight but other health related behaviors. Despite my dedicated commitment to achieving my 10,000 steps a day, I am under no illusion that achieving my step goals will result in automatic weight loss. In truth, my weight has remained relatively unchanged throughout my years of Fitbit use. Some may find this frustrating, but my purpose in using this device is to remind myself to move throughout the day rather than the goal of weight loss. The health benefits of movement throughout our day has been well documented and this is motivation enough for me. Regarding weight loss, research has shown that fitness tracker wearers are no more likely to lose weight than non-wearers. Part of the reason for this may be due to the fact that users rely on the devices’ daily calorie burn number to determine how much food they eat. Additionally, a recent study showed that 7 popular fitness trackers reported inaccurate caloric burn estimates (the number which many rely on to estimate calories in vs. calorie out). So, what is a fitness device devotee like myself to do?
  
Food First, Exercise Second:
research has consistently shown that diet is more important than exercise for weight loss.
 
Avoid Food Rewards:
food should never be a reward for steps walked or calories burned.  Use non-food rewards to celebrate success.
 
It’s All Relative:
almost all monitoring devices (scales, diet trackers, exercise equipment monitors, wearable fitness trackers, etc.)-have margins of error. Consider the data relative and only use this data as one tool to help you achieve your fitness goals, be it weight loss or just overall health. Data is most useful when it is viewed and compared over time, rather than relying on one variable alone.
 
Waist vs. wrist:
for the die-hard data fans, waist wearable devices are more likely to be accurate than their wrist device counterparts.
 
Remember the goal of a fitness tracker should be achieving good health, not weight loss.  While a fitness tracker can be a useful tool in your weight loss journey (if that is your goal) never rely on this instrument as a single tool for achieving success.

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