I am Grateful for My Neighbors Who Helped Me During the Snowstorm… Please Help Your Neighbors!

My angels – my neighbors – shoveled my stoop and walkway in front of my house. It helped me immensely. I feel so grateful for them!

My neighbors are angels. They shoveled me out of my home and cleared the “igloo” atop my car so that I could drive to the Salvation Army. The people there, recovering from drug and alcohol addictions, need me. I feel so much joy helping them. Some of you may already know that I teach them how to take care of their nutrition, health and wellness, so that they have a better chance of living healthfully during and after their recovery. And, perhaps, they may even have a better chance of recovering. I feel appreciated there. My colleagues, who work there 24/7 do much more than I.

The Salvation Army, thankfully, cleared their walkways and parking lot.

So many people in your neighborhood need help getting around during emergencies. They may need to get to a grocery store, the hospital, their pharmacy. They may need water or shelter. But many of them will be too proud to ask.

My neighbor, Ramona’s, beautiful snow-covered bells.

I’m lucky that my neighbors know that I’m using crutches at the moment because of a sprained leg, and they help, whether I ask or not.

My guess is most of you do help people in need. I’m so grateful that my neighbors are among the angels in this world.

Should You “Detox”? A Few of My Intermittent Dieting Strategies

When you fall… Pick yourself back up! Katherine

Should you “detox?” Did you gain weight last year? After your vacation or a business trip? Have you made a New Year’s Resolution to lose weight? Or have you given up on those resolutions? No need to give up! There are so many ways to lose weight quickly, most are unhealthy or backfire.

Intermittent dieting is in the news a lot! But be sure you are doing it in a way that is PERSONALIZED for you. That way it is enjoyable! And more likely to last. You can use your favorite strategy to lose weight but also to maintain it. That’s why finding a sustainable approach – one that is perfect for you, your lifestyle, your likes and dislikes – is critical.

I’ve found a way to lose weight fast that is satisfying, increases your energy and confidence, allows you to eat your favorite foods, is sustainable, good for you…and, most importantly, works like a charm! I call it my “Diet Simple Detox.” In fact, I’m doing my detox program now after some holiday weight gain.

One UNsuccessful way of Intermittent Dieting is fasting at breakfast and/or lunch. That usually backfires by causing craving and overeating as the day goes by, which is the opposite of what you need for weight loss.

Intermittent dieting is an approach that doesn’t need to be followed exactly how you might have read about it somewhere.  Or in a way that someone you know is doing it. It absolutely can be personalized to your own needs and specifications!

I always give my clients the option and we decide the best way to go about it together. One of the most successful ways is to “semi-fast” in the evening (no need to be restrictive earlier in the day). The way I recommend doing it is to eat about 2/3 or 3/4 of your calorie needs before the evening and then skip dinner, or stick with something very low calorie such as a veggies, yogurt and/or fruit, a salad or soup. The two nights of semi-fasting allow you to eat more enjoyably overall, it can undo damage done during the week, and … surprise … it’s even healthy and enhances your energy.**

There have been numerous studies establishing that eating more during the day and less at night is more likely to aid weight loss. This confirms my observations and recommendations of the last 30 years (Ha Ha! I know, I’m a genius).

The key to quick weight loss and a successful semi-fast is to find two nights when semi-fasting would be easier for you. One of my clients semi-fasts on nights her husband is traveling, when she isn’t faced with eating a full meal with him; she has a satisfying veggie-centric soup. Another client simply doesn’t eat Monday and Tuesday nights (I couldn’t do it!). She lost 35 pounds before her wedding and has kept it off. A client who is a professor has two days when he teaches for ten hours. He gets home exhausted and has found he doesn’t need dinner those nights.

I personally have used this strategy most of my adult life, before knowing about the studies. My motto since the 1980s has been “Light at Night,” and it works. I generally eat light at night for weight maintenance and I’m doing my “Diet Simple Detox” now – after gaining some holiday pounds.

You could lose two to three pounds a week with my “Diet Simple Detox”!

** A growing body of evidence shows calorie restricting may reduce disease and extend life. There are many theories to explain this and one is that a lower metabolism causes less oxidation, cell proliferation (cancer), and decreases harmful chemicals and hormones in your body.

Men & Women Should Learn From Each Other About Weight Loss: “Healthline” Interviews Katherine

Katherine and 6’4″ cousin, Bob, in Williamsburg, Virginia

Cathy Cassata interviews Katherine for Healthline. Some excerpts…

You’ve heard it before: Men are from Mars, Women are from Venus

Cathy: Men and women often try to tackle weight loss differently, but they’re usually more successful with a similar approach. Here’s why.

Why Muscle Mass Matters

Katherine: “Genetically, men tend to have more muscle and less fat mass than women due to higher levels of testosterone, which is why they need to eat more calories than women to maintain their same weight.

“This is because muscle burns more calories at rest than fat… That’s one reason why women need to build muscle,” Tallmadge told Healthline.

“When you lose weight, about half of what you lose is muscle so it’s really important to eat right and to strength train while losing weight to minimize losing muscle.” Read “4 Steps for Building Muscle” to learn how to increase fat loss and prevent muscle loss, by Katherine…

[Lesson: Everyone needs to strength train while losing weight, but particularly women]

Preferences for Food Differ

Tallmadge says men typically choose meat-related diets whereas women may focus on vegetables and fruits [and carbs].

“That’s why the Paleo and Atkins diets attract more men,” she said. “Meat diets may not work as well for women because men can get away with eating more calories and still lose weight while women can’t, and meat tends to be high in calories.”

[Lesson: Women need to eat more lean protein while men need to eat more fruits, vegetables and healthy carbs]

Psychosocial Factors

Katherine: “Men tend to take extreme measures when trying to lose weight, such as skipping meals all day.”

Read more about how men and women can learn from each other  about how they diet and lose weight in Cathy Cassata’s excellent article in Healthline…

Proposed USDA Farm Bill Rule Threatens Food Security and Access to Vital Nutrition Programs

Urgent message from Katherine – The new farm bill, signed into law December 20 by President Trump, will serve the public by investing in a strong food safety net, nutrition education programs that promote healthy people, and a robust food system and strengthened economy, according to the Academy of Nutrition and Dietetics.

However, a proposed rule announced by the U.S. Department of Agriculture hours before the signing could decrease states’ flexibility to waive work requirements for people who receive benefits under the Supplemental Nutrition Assistance Program (SNAP).

“The farm bill, as signed into law, reinforces the inherent link between agriculture and nutrition by fostering access to nutrient-dense foods that promote health and providing consumer education that increases nutrition literacy and life management skills,” said registered dietitian nutritionist and Academy of Nutrition & Dietetics President Mary Russell.

“The bipartisan farm bill ensures the integrity of SNAP, while making targeted improvements for seniors and people with disabilities and modernizing systems and technology,” Russell said.

“Migrant Mother” by Dorothea Lang (Wikipedia.org)

USDA’s proposed rule, however, would affect people’s eligibility for SNAP, which the Academy believes is highly effective in preventing food insecurity and alleviating poverty, and is linked with improved health and lower health care costs.

“SNAP helps one in eight Americans put food on the table and keeps more than 8 million people out of poverty. The Academy supports efforts to ensure states have the flexibility needed to improve people’s food security,” Russell said.