The Secret to our Squeeze Programs

Squeezers Insta story

Carolyn and I are both R.Ds, we seek out and sample fab food products (many are not fab)  and have years of nutrition counseling under our belts (I hate belts btw, where did that expression come from). I’ve noticed that the extraordinary success participants, in our Squeeze weeks, have doesn’t entirely depend on these things. It sounds so simple, and not groundbreaking, but one reason these programs are successful is because participants are focused on their food. I’ll explain..

We all talk about the juggle. My juggle is parenting and working and working out and cooking and walking the dog. I’m getting anxious just listing these items, so I’ll stop there. But we all have various things demanding our focus. Inevitably, some ball, or more than one, gets dropped during any period of time. If we have an important project at work, that gets moved to the top of the list. Our kids are going back to school (ahem), there goes a couple of workouts that week. You can relate, right?

During our week-long programs, our Squeezers move wellness to the top of the list. There’s also the financial commitment and daily accountability but I’d say the overall focus is paramount. Some Squeezers leave work earlier in order to have dinner at a normal hour (we suggest an early bird dinner on the Squeeze). Or maybe, on a typical week the wine, yogurt and old olives in your fridge are sufficient but this week, you’re going to get to that long, lost grocery store (see photo above)

Once you’ve signed on for a healthier week, the added structure isn’t overwhelming. You’ve carved out time and cleared, or somewhat cleared, your calendar. Even clients forced to travel during these programs find they have resolve they previously didn’t. So try it, you may have to plan it a few weeks out. Carve out 5-7 days to do all those healthy things that’ve been marginalized.

And if you aren’t satisfied with my “secret” I teased in the title, check out our September Newsletter, “Two, new must-have items for a September reset.”

Five Tips to Prevent Weekend Weight Gain

Let’s say a person (perhaps you) develops a stellar eating routine that involves cooking, hydrating and eating lots of green things. By Friday that person (perhaps you) feels accomplished, clothes are looser, energy is through the roof- you get the picture. Then, person (you?) goes to Connecticut or Fire Island or stays put, after all it’s summer and things are carefree wherever you are. Person enjoys the weekend (a little too much) with extra cocktails and barbeques and fun, fun, fun. What’s the big deal you say? No big deal if your weight loss from Monday to Friday is erased and you’re good with bloat and more.

OK have a good day you’re screwed. No, no of course there’s a way to balance cocktails with consciousness, even a way to make progress over the summer. Truthfully, sure it’s nice out now but weekends are tricky all year round let’s sort them out.

Make room for the weekend

There are 52 weekends a year so what goes on from Friday to Sunday shouldn’t be all that shocking. Use Thursday to your advantage. Thursday is a day where you skip your grains and skip your cocktails so that your weekends can be slightly (I said slightly) looser.

Pre-eat

It’s not only the alcohol calories (that your body burns before it gets to any love handle or back fat), it’s the food we consume once we’ve had the drink and sadly the food we may think makes us feel better the next day. You must pre-eat. Have asparagus (breaks down alcohol and debloats you, how’s that for a twofer?) or a little good fat (walnuts or olives work well) before you imbibe. Alcohol will affect you 3x slower if you do this and that’s a good thing.

Meals Matter

There’s much more winging it on the weekends. Instead of defined meals, more time around the house often leads to grazing or what I like to call pupu platter eating. Pupu platter eating isn’t pretty. I suggest a “walk through” on weekend mornings. Take a minute to think about where you’re going to be and what you will eat. Think in terms of distinct meals and snacks. Even if your day starts later I’d suggest 3 meals. This is better than two meals and ten snacks.

Move it (not just for workout)

Maybe you went to a spin class, that’s awesome. But sitting on the beach, by the pool or at brunch (grrrr) for hours isn’t in your best interest. I’ve written about my fitbit. A tracker is a great thing on the weekends. You’re not chained to a desk; let’s see what you got.

Make sure you’re set up

Be super careful if you do go away on the weekends that you’re set up for the week. Food shop on your way home or have groceries delivered. You need your tools and a menu for the week ahead.

So if you’re feeling puffier today than on Friday, put your plan in place. There are 13 more weekends until Labor Day.

Do you eat differently on the weekends? What’s you’re biggest challenge? What do you do to keep things clean? What’s your favorite thing you did (or ate) this past weekend?

I say Hello

Image via Verrle Duoh

I suffer from a constant state of “what’s next?”  This even extends to the seasons. I love leaving the office while it’s still light, a good margarita and travel (Croatia-wow); however, you will not find me uttering “last beach day of the season”. Nope, I’m craving a cup of tea, football and cozy sweaters.  I understand you may be sad to see summer go but I’m ok with it. As the Beatles said “You say goodbye and I say hello”.

Maybe I can get you excited for all that fall offers.

Goodbye to weekends away, houseguests and loosey goosey

Hello (Virgo, hand raised) to routine, schedules and some structure which isn’t a bad thing.

Goodbye to watermelon and peaches (not that we can't get anything, any season but enough already)

Hello to apples, so satisfying and versatile. Ever try to nut butter a peach?

Goodbye "its too hot out" and other excuses

Hello to  crisp morning runs, maybe training for a race

Goodbye to gazpachos and trendy chilled soups.

Hello to chili, lentil soup and other “soups that eat like a meal”

Goodbye to summer squash

Hello winter squash and pumpkin (this one is no contest)

Goodbye to adulterated seafood- lobster rolls and fried clams and other foods that prove summer isn’t really all that healthy

Hello to whole foods: salmon and Brussels sprouts and Whole Foods too if you’ve been out of town.

In our family, goodbye to the dart frog Pirate but

Hello to a puppy hmn…

Goodbye to summer reading (I loved The Interestings, didn't love Middlesteins) hello to cookbook reading (Wellfed, 50 Shades of Kale others)

Goodbye to the BBQ (those grill marks are carcinogenic, can I sat that now that it's Sept?) and please let’s say goodbye to the hot dog for a while

Hello to the slow cooker and roasting.

Goodbye to packing your bags

Hello to unpacking the pounds 

Goodbye to skin cancer (I’m knocking wood)

Hello to the Little Book of Thin  now available in preorder, you can say "hello" to this more than once.

Goodbye to "I'll do it after Labor Day,"

Hello to starting now

And hello to all of you, it's been a nice blogging break but looking forward to writing, connecting and hearing about your fall plans.

Which “fall” items above are you most excited about? Do you prefer summer or fall? Do you think focusing on “what’s next” is a good thing or a bad thing? Have you ordered your copy of LBT?