Bullshit Detector

That is me - a true sleuth. You know that I detest diets, in the popular sense. The true definition of diet is what a person consumes on a daily basis. Recall hearing anthropologists say that early humans subsisted on a diet of grains and berries - or some such thing. They do not mean that they were ON A DIET. So on a diet, that is what I am referring to when I say I abhor diets.

I do endorse the concepts of Volumetrics and the Weight Watcher program and I like some of the constructs of what is referred to as South Beach - but only because it seems to encourage lean proteins and quality carbs - but if someone wanted my opinion on a true diet - what one should consume on a daily basis - I would say the prudent or the Mediterranean diet. You can Google them!

What I will NEVER recommend is the Nutrisystem plan. I have already complained about their misleading commercials and alerted you to phrases like "clinically based" or "clinically tested" as that is not the same as "clinically proven." So, just this month a magazine I read had a full page ad for the Nutrisystem Silver plan - sliver- gold- D- for men - whatever the version, they are all misleading.

In this print ad it discusses the 55 pounds that Martha lost and the 93 that Brian lost and the 50 that Annette lost. Then at the bottom it says - of course, in small print- "results not typical." You know what it really should say? Well, I will tell you. It should say , results are atypical." In that they are not at all what you should expect. You should expect what the fine print says - "most people lose one to two pounds a week." And what is the safe way to lose weight? One to two pounds a week through calorie control and exercise. But it gets better. The small print also says that "individuals are remunerated." I read that and said to myself, "does that mean what I think it means?" So I looked it up and indeed so. The people in the ads who have these very atypical results are PAID. And you know what else, it doesn't say anywhere how long it took those people to lose their 55,93 and 50 pounds.

Nutrisystem does offer a money back guarantee - on the food - not the promises. If the food sucks, you can get your money back.

Want to lose weight - check this out. Calorie Balance.

We Were Wrong

I don't expect you have heard this yet and if you have, you are probably peeved and a little discouraged - but that whole 3500 calories makes or breaks a pound, um - not so true (over time anyways).

Now don't throw your hands up and claim that all science is flawed and should therefore be dismissed - look at it this way.

If science does NOT improve over time - if we don't know any more today than we did 50 years ago, then, SOME ONE has been wasting time. Of course, we know more today and thank goodness we do. It is not something to use to dismiss health promotion but to elevate it!

I first heard about the clamour from journalist Carl Bialik and though I have not read the research that supports the idea that we need new math, I have no problem whatsovever believing it.

In a nutshell, whether it is gaining or losing, after a few months - or a year, the body adapts to the change we have made and either stops gaining or stops losing weight. Hey, read that first part again. So it isn't all bad! If you add a teaspoon of peanut butter to your day , every day, who will gain maybe four pounds a year, at first, but then it will level off. Same is true if you cut calories, and EVERYONE knows this - at first you lose weight and then you plateau.

Now we have science to say oh, it is a matter of the body being adaptive - and I want to be clear that this does not support a set point theory as much as it explains one. We do not have set points, that is a cop out. Instead, this means that our efforts to achieve and maintain a healthy weight must be dynamic. We have to do due diligence in this regard and approach our health strategically.

Surprised? Why? Haven't we been told for years from exercise physiologists that our muscles adapt to the loads we apply and that if we do not adjust our weight training regimens we will cease to see progress? Same principle.

I would use this new information - which portends very individualized outcomes - to discount all those commercials that tell you how much weight you'll lose and calories you'll burn using their product or device. It cannot be stated that way with any veracity.

This new science should not be used to argue against calorie content information or soda taxes either, as the math may be askew, the concept is still one of empowerment. The calorie equation may be off, but the calorie is still the deciding factor.

Might I add that Mr. Bialik's article in the WSJ noted that a woman a woman is trying to gain weight for a Guinness Book of World Records contest. Her intent is to eat 12,000 calories a day - 10,000 more than nearly any of us need- in order to gain 400 plus pounds. Her goal weight - 1000 pounds. My thought on this one is simple, "that lady is in serious need of a Psych. consult."

Count 'em Because They Count!

To the best of my knowledge the legislation that was signed into law by President Obama yesterday is called the Affordable Health Care for America Act. I am paying attention to the news for any mention of disease prevention or health promotion items within this new law and will highlight them as discovered.

Today I am happy to note that the bill included a provision to force fast food and other restaurant chains to list calorie content of their menu items at point of ordering location. A company that has more than 20 stores is considered a chain, so your Apple Bees, Red Lobsters, TGIFridays etc – will be included.. Oh, I bet there are more than 20 Bonefish Grills – yay! This means that you have to see the total calories BEFORE you place your order. There will be places to view other nutrient information, but the calories must be “in your face.”

Yes, we did have some reports earlier this year that people didn’t always pay attention to the content information and that it wasn’t always accurate – but this is still a step in the right direction.

What I hope to see next is health communications that target the consumer and teach a skill. The skill is to understand the menu and how the numbers can impact health. This will NOT make a difference in our obesity crisis if people don’t know about calories – it would be like putting SPF numbers on all the sunscreen but not telling anyone what SPF stood for OR that sun itself was a risk factor for skin cancer.

So – we (public health folks) have a lot to do to enhance this policy, and when we do, the chefs are going to respond to the consumers need for lower calorie options and in ten or twenty years – we may reduce the prevalence of obesity in this country.

I am very excited about this – knowledge is power….

What You Really Need to Know about Weight Control

There is a not to be missed article in the April issue of Runners World magazine. I will link it at the end of this post. It is a MUST read.

I agree with just about every word written in their expose` on weight loss myths, and my agreeing with somebody else, well, that is news in and of itself! I do have a little commentary to go along with many of the points they make, so I will state them now and then again, you MUST read the article if you want some serious and factual information about calorie intake and burn.

• Small, frequent meals - the magazine seems to dismiss their effectiveness, but then again not really. I just want to say that it is TRUE - the amount of calories you consume in a day vs the amount that you burn, no matter what kind - IS the final answer for WEIGHT control, but for optimal health, energy, mood state, etc - research DOES support that small, frequent, nutritious (calorie controlled) meals are better! And I must add, when they give an example of a day of eating, the example contains SIX meals.
• Timing - the magazine notes that eating at night does not in and of itself cause weight gain, but that eating too many calories in any given day - does. I eat almost half my total intake after six p.m.
• Popcorn - my most favorite night time snack gets a nice shout out as a healthy food to add to your daily intake.
• The Weekend - READ the piece on Surviving the Weekend. It does NOT include permission to overindulge. Instead, the article warns that eating with abandon on the weekend will only cancel out the hard work you did all week. But other points in this piece are very Your Health Educator -ish. It discusses traveling and eating well and cooking on the weekend! Here is something I have decided to offer up - and may repeat in another post - much of the successful weight loss literature or evidence suggests that persons keep a food diary. We are consistently encouraged to write down what we ate - I challenge you to expand this think ahead approach offered in the magazine and write it down FIRST. I almost always know what I am going to eat in a day and I swear, I look forward to MY meals and am not the least interested in the high calorie snacks or lunches that others parade about the office.
• Weight training - two of my favorite myths - and counter arguments are offered as well. More weight, less repetitions and lifting weights improves our fitness and calorie burn withOUT bulking anyone up.
• Diet soda - the mag speaks against it by noting one of the studies that showed increased weight in those who drink it, but if I remember correctly, it isn't the diet soda causing the weight gain, but the cheeseburger and twinkie that went along with it. (just saying)
• Two a days - YEAH! my favorite. Instead of working out for an hour in the a.m. there is much science to support a better overall calorie burn if you do 30 minutes twice or even two 40s if you prefer, but you will likely expend more energy because you have more and can apply more effort.
• Fat/Carbs- this is addressed on two fronts. What nutrients you take in and what type of calories you burn (long and slow, vs high intensity) and guess what - AGAIN it is total number that you should worry about - if you eat more than you need you will gain weight - period - if you exercise with effort you will burn more.
• It's a forever thing - lastly, this is not a time limited diet "thing". To maintain a healthy weight one must always moderate their calories and exercise daily. [give a take a day or two :)]

As I said, RW did a great job with this article and it is evidence based and written by people who KNOW this stuff... Here is the link..........

Weight Control - when the right things stop working

Warning: There are no quick fixes here - there are no quick fixes anywhere - prepare for some bitter reality.

A majority of people gain weight as they age. Men and Women, fit and unfit. People who have been engaging in unhealthy behaviors most of their lives will have a BETTER response to changing that behavior now than the fit person will have in addressing their sudden metamorphosis. Think about it this way. If you already moderate your calories and exercise most days of the week with vigorous activity on a good many of those days, AND you weight train - what is left? Your body is in fine shape - or it was -

What if you haven't changed a thing, but your body changes anyway?

You are the people I am talking to today. The rest of you, if you have struggled all your lives and continue to struggle with achieving and maintaining a healthy weight there are many blog posts to read in my archives and plenty of assistance through the Cooper Institute and others, for losing those pounds once and for all - you best get on that.

Instead I am writing to the people who don't know what has happened because nothing happened. Many of my friends and some coworkers have asked me about this middle aged weight gain and as I am in my forties, I expect it will happen to me as well.

No matter what "we" do it seems, biological changes will occur. This in NO WAY means that you have no options for avoiding the weight gain or weight redistribution, but you will have to make some sacrifices and approach this as if you are again the person who has weight to lose. In fact, some weight or obesity control experts suggest that we get ahead of the changes, especially women confronting menopause. (Men are not immune. A study published in 1997 saw the same thing happen in middle aged men who were and continued to be runners!)

There are some theories and some science behind why this occurs for both sexes. These include fluctuating hormone levels, but also the very nature of shifting priorities and demands as we get into this busy period of adulthood. Some people ease out of their routines without conscious thought. They become less physically active, less likely to strength train and more likely to let the pressures and stresses of life derail them from a routine. (jobs, children, parents, etc)

So that is the first thing to ask yourself. When you tell me that you are doing the same things you always did but your clothes are getting tighter - the first thing to explore is if that is really true. It may be, but if not, well that is an easy fix isn't it!

Second - there may be a subtle shift in metabolism and there are two things that must be done to address that - maybe three things - and they are all difficult. I will list them in order of importance; eat less calories, build more muscle, burn more calories, exercise more and/or more vigorously. You need less calories and I know that no one wants to hear it, especially if you are already eating 1500 or 1600 hundred a day, but the science says you may need 100 less. And that is if you continue to do your weight training and do it in new ways (muscles MUST be challenged in order to build (strengthen) and thus, burn more calories). Physical Activity has to be dynamic as well. Either increase the days that you do cardio - walk, jog, cycle, swim or increase the intensity with which you do them and/or do a totally new activity (but be careful with that). If you do not do all parts, then you will need to decrease your calories even more. But do see that I said eat less calories and did not say eat less food. (don't forget that Volumetrics is your friend!)

Sometimes that 100-200 calorie deficit is easy. If you drink a sugared soda each day - stop. If you have two glasses of wine, drink one. Wasn't that easy! If you cook with olive oil, stop. Instead add a teaspoon to your simmer fried food.

Of course there is more. The suggestions for weight loss and maintenance that have been supported by the National Weight Loss Registry have become salient to me, but maybe everyone doesn't know them. In addition to what I have already said, people who maintain healthy weights for a life time DO know the general amount of calories they consume a day(most people significantly underestimate their consumption and just as significantly overestimate their expenditure or burn). Successful persons also keep food and exercise diaries or journals. I do not do anything so elaborate but am notorious for not eating any food that I do not know the approximate caloric value. Success also includes eating out rarely, or ordering your food in a healthy fashion.

If you want to keep a lean, fit , toned figure and in so doing reduce your chances of heart disease, diabetes, cancer and arthritis these are the things that you would need to do. It is absolutely possible, it is absolutely challenging, it is absolutely rewarding.

You do have another option though. Acceptance.

If you want change you can have it - through work. If you want change and you think you can find it in a bottle, box , or pill - you will have a smaller bank account but not smaller hips.

Making Group Think Your Think

I have increasingly less patience with magazines that like to quote research. One reason is that the stories seldom delve beyond the headlines and thus don't really tell you what, if anything, the research should mean to you and the other is that the research is often old news or worse, disproved old news.

In a magazine I read through today there was mention of several studies, all small and all by the same researcher, regarding the influence of persons with high levels of self control. The study author, Michelle vanDellen, PhD, contends that people who witness others exhibiting self control or think about persons they know who have high levels of self control, will then exhibit this same self control during testing. For this study, my thought was, AND THEN??? What about when the other person is not around or you are no longer thinking about them?

Dr. vanDellen's study reminds me of other studies that came out last year. These studies indicated that people seemed to model the behavior of their friends and coworkers in regards to maintaining healthy weights, exercising regularly, quitting smoking and eating less junk food.

This sort of group behavior works the opposite way as well.

I do not need a research study to convince me that people who work together can become healthy together - my coworkers are proof. The study I would like to see regards what it might take to get people to INTERNALIZE the self control they witness. How does one go from doing something because their coworker does it, to doing it because it is what they truly want to do?

There are plenty of behavior theories that could explain the process. The ones that make the most sense have to do with whether or not the behavior witnessed is one that the other person feels capable of doing, if that behavior is seen as capable (effective) of providing the desired result(change), if that result is indeed desirable to the person who is trying it, the perception of reward, benefit or satisfaction the doer gets from the new behavior and the response of others when the person does it.

Health educators try to provide role models who are like the target audience so that people see people JUST LIKE THEM doing the desired activity. Health educators also try to show behaviors that are easy, possible, and repeatable. The behavior should also have some immediate positive association. It is hard to make exercise addictive because the pay off doesn't come immediately, but a payoff can be a sense of accomplishment or the verbal praise someone receives from completing an activity.

My coworkers do a really good job of adopting health promoting behaviors, some of them are more consistent than others. The consistent ones, those are the ones we need to study and emulate - not me, I am beyond consistent, a little less driven is better but some drive IS needed. So yes, group influence is great, but only if it's positive and only if it can be internalized.

Sadly, it seems like we are more likely to internalize the "all you can eat" mentality than the " I need to exercise every day" one. :(

Menu Math - Choose Your Numbers

Today I would like to teach you a little bit about reading the nutrition info from a restaurant's website and making that information work for you. Remember, this blog is intended to empower YOU, the reader, to make decisions and choices based on the most current information and tools available - so that you have the best chance for an active, long life.

So we are going to use the chart featured here. I realize it may be hard to see. You can go straight to the source and view this, however, it will not have my highlights there.

So let me explain. This is the nutrition information that Panera Bread offers for its Mediterranean Salmon Salad. (we just talked about the Mediterranean Diet so this was a good example! It is also what I am having for lunch tomorrow)

Most health experts now recommend that we eat small, but frequent meals, as many as six a day - according to the Cleveland Clinic. I will let you see what they have to say as well, click here. Note their words - small, frequent meals mean JUST THAT. The USA Today Weight Loss challenge notes that most of the dieters are consuming 1500 to 1800 cals a day, so divide that number by six and if all the meals were even, all would be UNDER that 480 calorie Salmon Salad. There is no hard and fast rule about that however. Breakfast might be 200-400 calories with plenty of fiber and some meals may instead be 100 calorie snacks, but the best thing about the chart printed here is that you can use it to see which of the calories are BENEFICIAl and which bring along things you could do without - like extra sodium. Hence, my highlights.

Let me explain - as by the time I was done picking my choices, I had a 180 calorie salad!

Things to look for in a food label, good and bad, are fats (saturated, trans and unsaturated), protein, sodium, fiber, sugar and maybe cholesterol, but that is usually not as important as saturated and trans fats.

In this entree we can see that protein is good overall. Sodium is too high and for that reason I would leave out those poor olives, only 35 calories but almost 600 mg of sodium. Salmon does have some sodium naturally, but not this much - they must glaze the fillet. Saturated fat is only concerning for the cheese, but if you are watching saturated fat, that might be something to leave off. Notice that the almonds and salmon are high in poly or monounsaturated fats - (subtract the saturated fat from the total fat and that is how you know) . The remaining are the fats that give us the health promoting Omega 3s! There is too much sugar in this salad. A total of 19 grams. A food is considered a healthy choice if it has less than 8 g of added sugar. Now some of the sugar comes from oranges but a lot comes from the dressing. The dressing by the way is high in calories as well. I am going to use my own dressing.

I like that this chart has caffeine content included. There is none in this meal. I like that the meal does not have any TFAs! I am looking forward to my lunch tomorrow.

If you have the opportunity to look at a food this thoroughly you can certainly order your meal without items that don't meet your best health needs. Of course, a recent review of online and restaurant menus showed some significant under reporting in calorie content, so this is all to be taken as a "more or less" figure.

Bon Appetit!

Weight Loss

Earlier this evening, someone said something in a conversation that reminded me of a research study I had read earlier in the week and about something that has been said in the blog pretty often. Obviously, it bears repeating. And to be fair, this is something that science is supporting NOW, but something we didn't realize so much ten or twenty years ago, and it is hard to let go of old beliefs.

The belief that I am referring to is that exercise alone is a weight loss strategy. It is not. In order to lose the extra weight you've put on over the holidays or the weight you have carried for years which is putting you at risk for high blood pressure, heart disease, diabetes, arthritis and disability - you MUST eat less.

Exercise is vital to improve health and will have a positive impact on resting heart rate, blood pressure, functionality, cholesterol levels, and blood sugar, but it will not take the pounds off and until you take them off (if indeed you need to) the risk for all of the above conditions will still be greater for YOU than for people of normal weights. We can debate which measure determines "normal" whether it be BMI, WHR or Waist Circumference, but instead let us say, it is the weight at which you do not have the symptoms of disease.

This information is NOT meant to deter or dissuade you but to prompt you into action. What we do have in the 00s that we didn't have in the 90s is the Internet and the explosion of web based programs and tools that are FREE and full of information that can help you to first understand caloric need and balance and then to do something about it.

I have done some exploring in order to write the post and I refer you again to the Cooper Institute's Stand Up and Eat site which can help you determine the amount of calories you need to maintain or lose weight (BTW I need LESS than 1700 and I am considered VERY active, so chances are you are overestimating your needs. A moderately active woman who is 5ft 5 and weighs 150 pounds only needs 1860. A moderately active 180 lb man who is 5ft 10 needs about 2100)
Learn what you need and then you can use some of the tools on the MyPyramid site to track activity and track calories consumed. But as always, my favorite is the data base of the USDA. Of course, label reading is a must! I do think you should bookmark the links in this section.

I mentioned a few people earlier this week who said they lost weight by tracking their calories. If you are not losing weight ,and need to, this is something that you might try.

Well - now is as good a time as any.....

Diabetes and Smoking

Today I read an article that was part of a continuing education program. In other words, I read the article and then took a little test to earn credits to show others that I work to keep my knowledge up to date. The research result was not one that I was pleased to review, and though the study was large, it was not the gold standard type of study so many factors could work to against the findings.
The finding of the study was that smokers who quit smoking were more likely to develop diabetes in the three years following their quit, than non smokers or former smokers in that same time period. After about 12 years of quitting, however, the extra risk is about zero. The study did take into consideration many factors that might affect ones risk of getting the disease. The increase risk stood in light of some of those confounders and was associated with more years and more packs per day, but was mediated by consideration of systemic inflammation and weight. In other words, if the quitter gained weight in the years immediately following the quit, that could and did explain why the developed. Also, smoking leads to an inflammatory response and inflammation can lead to both heart disease and diabetes.

A couple of things to say here. The first is that while reading the current study, it was noted that smoking is a "well known" risk factor for new case diabetes II. Well, I had not believed that to be the case and according to our CDC and the Surgeon General reports, the evidence is not yet strong enough to make that conclusion. However, according to the article I am currently reading by Dr. Neal Benowitz of UC and also the Cancer Council of Australia's Tobacco in Australia, smoking most definitely is a risk for the disease as it appears to cause insulin resistance.

It is clear, and supported scientifically, that diabetics who use tobacco have much worse outcomes and significant risk for fatal heart disease.

But what of the current smoker and the quitting? Should they keep smoking? They do have a 50% chance of not developing any of the 30 or so diseases associated with tobacco use (though they have a 100% chance of smelling bad). Personally, I think 50-50 odds are ridiculous when the excess risk of these diseases could be zero. So the thing to do is watch the weight gain and to counsel the smoker about this risk.

Many people will tell you these two things and I stand fiercely against both. 1)
quitting smoking will lead to some weight gain and 2) the weight gain is not as bad as the continued smoking.

First, the only thing that causes weight gain is consuming more calories than your body needs. The caloric balance may shift when quitting, but that is not a guarantee of weight gain, it is a call to action. And well, the second part has been disproved by this research study.

Remember what I said the other day. You can choose neither. The option is NOT smoke or be overweight. Smoking is a negative coping skill and more positive ways for dealing with life exist. Eating too many calories is also often a negative coping skill. Increasing physical activity and utilizing some of the valuable tenets of both Volumetrics and Weight Watchers can offset that. (so can learning positive coping skills!)

Odds and Ends

A few days ago it occured to me that I did not do O&E last Sunday! I believe the travel glitch thwarted me there, but this has been a more normal (if 30 degree mornings in SW Florida are normal!) weekend.

I start with the most positive observation:

Yogurt for Power Lifters: I do not drink sports drinks (just my elete water electrolyte mix) and I do not consume protein shakes, powders or bars. I DO eat protein and carbs and I do fuel with protein and carbs when I work out. As you might have deduced, I am going to the gym now a days, as opposed to any time since about 2006. Many days, I see a man there who appears to be training three or four young guys. Maybe they are highschool athletes, possibly wrestlers. The workouts they do are INTENSE. So on Friday, there I was doing my focused but simple weight training, while the 'boys' were doing their own routine. The leader is standing there eating a container of yogurt! He was chided a bit by some of the other muscle bound men, but stuck to his guns about protein in a natural form. I was SO impressed!

Calorie Content: I guess this is the worst thing I read all week. There is a good amount of error in the nutrition content information both on fast food or other restaurant menus and websites AND even on the labels of frozen foods, like Lean Cuisine and Weight Watchers. GASP> Well, if you are consistently eating the same things it isn't going to matter, but if you are switching to something and tracking your calories, you could be making costly mistakes. Always round up for sure. This is one of the reasons I just order my food the way I want it cooked, i.e. no oil, fat or butter instead of ordering a menu item that is considered a dieter option with a specified calorie content. Remember, calories do count and if you count them, you want a certain amount of accuracy.

Orange Juice: Always a fan of whole fruit and never one of juice, my thought on the news that orange juice prices were going to sky rocket due to the crazy Arctic weather in the South, was - GOOD. Now maybe people will drink less of it.

Words to Ponder: I was having a conversation about exercise with a physical therapist the other day. She said the follow three things about exercise; 1) it increases quality of life 2) it increases mobility 3) it decreases pain. She then added that it is a protective factor for almost every disease there is.

Restaurant Need to Know: Eating out with my family the other night. I asked for my broccoli to be steamed with no oil, fat or butter. Now, I know that you guys, my sweet, naive readers, think that if a vegetable is steamed it is also free of butter - MMMAWHAHAHAHA - not so. At the restaurant, I did get my fish and veggies cooked the way I wanted, but then the waiter asked me, "so how is that broccoli? (great) I had to go find some in the freezer. Does it taste okay without butter? (delicious) I didn't even know we had that freezer!" That my friends is funny, but also terribly sad. It is also why ordering a vegetable plate over a small steak may NOT be the smartest move you've ever made.

IN the Wake of My Travels: I was happy that my great niece and her dad enjoyed my international coffee (sugar free) so much that they bought some more. I usually have my own decaf skinny cappuccino, but when I travel I buy that. And today, my niece (her mom), let me know that she and her husband were drinking Deirdre cocktails, Seagram Seven and Fresca! I love it when people adopt some of my calorie saving strategies!

Resolve under Pressure

I think that I had mentioned around Thanksgiving time that my office was participating in a health challenge called Hold the Stuffing. In case you missed that post, it is a simple challenge that requires the participants to keep a steady weight from the Thanksgiving holiday to New Years. Specifically, one has to end the contest at the same weight they started by no more or LESS than two pounds.

The challenge puts a moratorium on dieting as well as over indulging. Nutrition experts developed the concept, I am just promoting it. The point is to enjoy a select few days of feasting without eating ones way through a month of parties.

My coworkers have done a fabulous job of maintaining their weights. Maybe it is because they are in a contest. Maybe because they weigh themselves weekly. Maybe because I send them weekly email reminders and tips. Maybe because they have great resolve - but more importantly, maybe the have less Pressure from friends, family and hosts to "HAVE MORE."

I have noticed over the last few weeks that for many people it isn't just their own weaknesses that they must contend with or battle, but also the urging of party hosts. "Oh do have more. Did you have pie? Which cookie would you like? Another glass of wine?"

It is tough to make it through the holiday without doing significant damage to the waistline and I wish I could make light of that, but there has been some concern that the pounds never come off. The idea behind Hold the Stuffing is to counteract the mindset of letting a minor indulgence turn into a "what the hell" mindset.
I heard just such a statement this evening and I suppose it inspired this blog. A very special person I know was pretty much throwing her hands up and saying, "oh just bring it", because she had eaten so much of so many things over so many days.

Unfortunately, the undoing of the damage requires far more work, time and commitment than the doing of the damage. If you are shaking your head in empathy and commiseration then so be it - no blame no shame just LEARN from this.