I finally found a way to lose weight.

The good news for you is it doesn’t require a fad diet, does not require spending huge gobs of money, doesn’t have complicated rules, and best of all, you can “cheat” and it still works.

What Doesn’t Work for Me

I have tried lots of popular and famous diets. One where the focus was on eating meat. Another one from a famous productivity author. Yet another that had you eat like you are a caveman. One that came with a set of exercise videos didn’t even get started.

Other than complete and miserable failure, they all had in common a “guaranteed to fail” built in.

Either they said a certain food was verboten, and thus made me crave it, or the ingredients were hard to come by, or I just couldn’t understand the system enough to work within it. If you go to a restaurant and can not order for fear of getting it wrong, then you are not going to stick with it.

How I Lost Weight

My doctor told me “Move more, eat less”.

That wasn’t particularly useful advice so I went with something just a tad more conscious.

I downloaded an app for my iPhone!

This app keeps you accountable and keeps a log for you. So far you could just use a notepad or a spreadsheet.

What it also does is makes it easy to record calories and exercise (or carbs, whatever, it’s really flexible). You tell it what foods you have eaten and what exercise you take, and it works out what you have left each day in your calorie budget.

I have my phone with me all the time so I can consciously choose what goes in my mouth rather than guess. As well as a really comprehensive list of foods and brands, you can also add your own custom preferences.

There are more features, you can see everything in detail on their website.

When Things Go Wrong

Of course you will slip, get into bad habits, and generally have off days (or weeks).

Doing it this way helps you prevent making bad choices (because you are often thinking about food in a way that you make a decision rather than “follow your gut”), allows you to work out exactly where you went wrong, and get you back on track.

Most people focus just on the calories, which obviously is only one part of the equation. Nutrition is not just about calorie counting but it is a start. A next step is to focus more on the exercise part. The good news is it helps in those areas too.

Have you found anything like this that has helped with weight loss? Please share in the comments …

1. Sharpie Pen

Well I must confess, this is NOT what I expected to see topping Lynn’s master list for kitchen contents. I was thinking more along the lines of pot holders. But I suppose if even I know enough to buy pot holders, those would be a no brainer. As for the Sharpie? I assume it would be helpful for marking all those Ziploc bags of leftovers to be stored in the freezer. Or to clear the nasal palette with a good sniff. Let’s see Lynn’s explanation…

“One of the most useful items in my kitchen, my sharpie helps me keep track of what I have in the refrigerator and freezer, and how long it’s been there. Use it to write contents and date directly on plastic bags or recycled plastic butter tubs that you’re using to stash leftovers in. Keep another sharpie in the pantry to note the year you purchased that can of French onion soup, so you’ll be sure to cycle through your food, oldest cans first.”

2. Apron

Alright! This one makes sense. An apron. Of course. What kitchen doesn’t have an apron? Uh – wait a minute. Ours doesn’t have an apron. Maybe that’s because my husband feels they are too girly? But I do see men wear those humorous ones while grilling at barbeques. In fact, we recently heard the funniest story about a relative who donned an apron while in a vacation house unaware of the naked man’s image displayed prominently on the front. So there are obviously plenty of styles to choose from. Other than amusing me while I watch my husband wear one while cooking, I suppose the importance of the apron is to have a handy place to wipe your messy fingers without ruining your clothes. Am I right Lynn?

“You thought aprons were just for grandmas. They’re not. Even if your idea of cooking is simply to splash a smidgen of Paul Newman’s Low Fat Sesame Ginger Dressing on a bag of prewashed spinach, you’re still liable to get the occasional oily splash on your two hundred-dollar cashmere sweater. Wear a full-length apron when you’re prepping food in the kitchen. If you’re a messy eater, leave it on until you’ve finished dessert — and maybe even finished with the dishes. (Grandma also used her apron to carry produce in from the garden.)”

3. Candles

We have scented candles in our kitchen. They match the décor and were a gift. They have never been lit. And since people don’t tend to cook over open fires anymore unless they are camping, I’m curious about the candle’s appearance here. I’m guessing they are essential for hiding the smell of that burnt casserole, or for mood lighting while cooking. Because don’t you know, aprons are so sexy.

“Definitely a must for dinnertime ambiance. Bonus: diners are less likely to see the lumps in the mashed potatoes, or other kitchen mishaps you may not be eager to disclose.”

4. Ice Cream Scoop

This is more like it. My kind of list! I grew up with a father who loves ice cream. And he inherited this love from his father, who had his own set of special ice cream bowls. So you can see that I of course know exactly where to find the ice cream scoop in our kitchen. Even I am capable of serving myself a bowl of that delicious treat while waiting for the next meal. Therefore I can only assume that Lynn is an ice cream addict just like me. Why else would the scoop show up so high on her essential list?

“Use the rounded scoop not just for ice cream, but to portion out perfect little mounds of cookie dough before doing your holiday baking. They’re also handy for scooping perfect little igloos of (perhaps lumpy, yet candle-lit) mashed potatoes.”

5. Pedestal Cake Plate

Yummy – more dessert related items! I believe this is a type of plate on a built in stand that typically holds a big layered cake, or a pie, or perhaps even a quiche. I have no idea why we need one though. I do know how to bake an occasional sweet tasty treat because I love them dearly. And therefore I typically eat them out of the pan they were baked in because I am impatient. I am guessing that this fancy cake pedestal is important because it looks nice and it saves counter space.

“Even if you’re not a cake fan, these plates are perfect for presenting food for a party or special buffet. Food at different heights adds interest to the table. Caterers often use the higher plates to present their most impressive dishes, such as oysters on the half shell, shrimp with cocktail sauce, or chocolate-covered strawberries. Makes less look like more.”

6. Small Throw Rug

Ooo-ooo-ooo! I know! I know! This rug is for keeping your feet from getting sore after standing on them all afternoon in the kitchen whipping up a meal. The one in our kitchen however is a favorite spot for the cats to curl up and take a nap while waiting for crumbs to fall their way. I wonder how Lynn keeps her pets off of her rug and out of her way?

“Put one by the sink to make working in the kitchen easier on your legs. It’ll also soak up wayward water splashes, keeping your floor a bit cleaner.”

7. Kitchen Scissors

We’ve got several pairs of scissors located in our kitchen. Does that mean they qualify as kitchen scissors? Because we don’t use them exclusively in the kitchen. Sometimes we use them to open that frustrating packaging that DVD’s and CD’s come in. Other times they are handy for splitting open a cardboard box. They work well on cutting open re-sealable packages of food. And they help to cut the wrapping off of those scented candles we were talking about before. Something tells me Lynn means scissors designed specifically for cutting raw meat or some other such disgusting idea that I leave for my husband to handle while I eat my bowl of ice cream.

“In your kitchen knickknack drawer, keep a pair that you use solely for kitchen jobs. You’ll be surprised at how often you reach for them as you’re chopping fresh basil or cutting open particularly stubborn food packaging.”

8. Extra Ice Cube Trays

Well, we have an icemaker in our fridge so I’m not sure if we even have ice cube trays anymore. I had a bad habit as a kid of never re-filling them when I used the last cube. From an early age I shunned all kitchen related duties. So the icemaker dispenser solved this problem in my life. In college I remember ice cube trays were handy for making jello shots. What other use could they possibly serve? Some clever spice tray? I’m willing to bet that isn’t what Lynn has in mind.

“These are great for freezing milk that’s about to expire, which you can add to blended fruit smoothies. You can also freeze small portions of extra tomato sauce or fresh herbs covered with water. When you need just a bit of flavoring for soup or stew, pop out a cube and throw ‘er in.”

9. Coarse Sea Salt

If we have this in our kitchen I don’t want to know about it. Sounds like a description of an accidental gulp of the ocean while being knocked over by a wave. Though I do love the beach I am not a fan of the taste of salt water. However, based upon the few cooking shows that I have seen in passing at my in-laws’ I am taking a stab in the dark here that coarse sea salt is something used as a rub for flavoring or to act as a spice in mixtures you brush onto food. My husband loves to create marinades – maybe this ingredient will kick those up a notch?

“Substitute this for regular salt in baking or vegetable dishes. It gives a nice little bite that may convince you to never go back to regular salt again.”

10. Parchment Paper

OK. Isn’t parchment paper that old timey material the kings and queens used to write on with feather quills dipped in ink? Though I do recall making a pastry wrapped appetizer for a football party last year and being instructed to use this really thin type of wax paper. I’m guessing that is also called parchment paper even though I didn’t buy it at a stationery store. It came from the grocery store – a place I am annoyed by and avoid at all costs – except for ice cream. It worked like a charm since none of the flaky pastry stuck to the paper. Just as any essential kitchen item should behave. Unless of course Lynn truly is talking about ancient writing paper and has an odd habit of writing out all of her recipes with quill pens. Seems to me it would be a lot easier to just post it on her blog.

“No, Molly, this isn’t in case you have a hankering to write out the Declaration of Independence. It’s smooth, thin paper, sold by the sheet or by the roll, that spares you from ever having to grease a cookie sheet again. Just lay out the paper on the pan, use your handy dandy kitchen scissors to cut to size, and bake cookies to your heart’s content; they will slide right off the pan, leaving you virtually no clean-up. And that much more time to watch Thanksgiving Day parades, football or holiday movies.”

So there you have it. Lynn’s Top 10 items for your kitchen that you really should have but probably don’t. How well stocked are you? Do you have any other essential items to add to the list? I for one am making my husband a gift basket of all these items we don’t already have and giving it to him for the holidays – along with some of Lynn’s recipes I’ve been dying to try. And then I’m going to take him out to dinner.

ALL IMAGES COURTESY OF SXC.HU WITH THE EXCEPTION OF BOOK COVER, COURTESY OF LYNN BOWEN WALKER

Confirm, Don’t Assume:
Be sure to double check on your plans and confirm everything instead of merely assuming that everyone else in on the same page as you. This is particularly important if your family is like so many who alternate locations every year for the big day. Do not just assume that everyone still remembers the plans that you had made last year, or even last month. If someone else is hosting the dinner and festivities this year, double check with them to make sure that you have the right time, address, etc. This is also a good time to get into the holiday spirit by asking if there is anything that you can bring or do to assist the host on the big day.

If you are the one hosting the event, send out an invitation to everyone on the guest list now to remind them of your location and what time they should arrive. This will help you by making sure that you do not have guests arriving too early and simply getting under foot while you are preparing your Thanksgiving dinner masterpiece, but it is also a nice way to set the mood for your dinner and to get people thinking ahead and remind those who may have forgotten about the location in time for them to make arrangements to travel if need be. And when in doubt about any of the plans, simply ask- it is better than worrying about being in the wrong place at the wrong time or dealing with the hassle of having to switch your plans at the last minute.

Make A List:
Whether you are traveling out of town or cooking dinner you need to plan ahead. Make a list of everything that you will need and keep it with you as you shop or pack. Doing this now before the hustle and bustle sets in will give you a chance to make a thorough list while you have the time to think about everything that you might need. Go back and revisit the list a few days before Thanksgiving to make sure that you have not forgotten anything.

Plan for Alternative Diets:
You may want to review your guest list for any obvious dietary concerns. For example, do you have family members who are diabetic, lactose intolerant, allergic to nuts, vegetarian, or who require a kosher diet? While you can not likely make a meal that entirely caters to every possible dietary conflict, you should be mindful of possible dietary concerns and try to make at least a few alternative dishes that will avoid any uncomfortable situations with guests who would otherwise arrive and be unable to eat anything during dinner.

Provide some vegetable dishes and perhaps one healthy alternative dessert that does not have any sugar added to it. This can be a great option for diabetics but also for any of your guests who are trying to count calories and watch what they eat which can be so difficult during the holidays, so this simple gesture of thinking ahead about other’s concerns can be a great way to help people feel welcomed in your home during the holiday season. Low fat and sodium dishes are also good ideas.

Shop Early:
This should go without saying, but you do not want to get stuck with a house full of hungry people waiting for someone to run around town trying to find one store that, by chance, may still be open because you realized at the very last moment that you did not get something that you really needed. So be sure to get to the store a few days before hand and get all of the shopping out of the way.

Have a Trial Run:
If you are hosting the grand event, go through the motions a day or so before and pull out everything that you will need for one last check to make sure that you do not need another run to the store. Doing this a day or two before will not only help you make sure that you have everything that you need, but can also give you an idea of how you need to pace yourself timing wise to have everything running smoothly.

Get a Pop-Up Bird:
When it comes to Thanksgiving, the turkey is often the crown of feast. Many companies now include a self timing pop-up indicator that will, well..pop up when the turkey has cooked at the appropriate temperature for the appropriate amount of time. This is a simple and easy way to know when it is ready without having to drag the entire thing in and out of the oven and test the temperature every so often since you can simply peek in the oven and see if the timer is up or down.

Of course, you will still want to double check once you retrieve it from the oven to insure that everything is properly done; however, this simple little tip can end up saving you a lot of time and hassle.

Place the Butter Rub Under the Skin:
There is nothing worse than presenting a dry turkey to a house full of friends and relatives on a day when it is taking center stage, but how can you keep your turkey tender and moist in a simple and easy way? Many cooks will prepare a mixture of butter and herbs and rub the turkey down with it before baking. This is great for getting the turkey golden brown but often the butter simply runs off of the turkey in the pan. So, here is a great little trick that I use every year, place a good chunk of that butter rub under the skin of the turkey where it can be trapped by the outer layer of skin and really permeate the meat beneath for a sweet juicy taste.

Placing the turkey in a baking bag with 3-4 tablespoons of water or broth before putting it in the roasting pan is also a good idea, just keep in mind that you may need to tear the bag open and let the turkey brown for the last few minutes of cooking.

Have Assigned Seats:
This may not be an issue for small crowds or if there are no obvious conflicts among the family circle, but if you know that Uncle Joe and Aunt Betty tend to go at each other then arranging the seating before hand lets you separate problematic dinner mates and place them with those whom they might share more common interest,or at least with whom they may not be as inclined to get into a heated tiff with. Sometimes you have ex-spouses and new spouses or old feuds that can make for a tense evening, but a little careful planning may help you to keep things civil.

Take Along Some Non-Essential Work or a Good Book:
Have you ever found yourself at a holiday gathering where everyone was off doing their own thing and you were bored out of your mind or where you found the points of view so opposite from your own that you were trying to dodge the conversation at all costs? Hopefully this will not happen this holiday season and you will stay busy and interact among other holiday guests, but if you should find that you are sitting somewhere twiddling your thumbs and looking rather uncomfortable while doing so, or if the crowd is one that you find yourself at odds with, here is a simple little fix for it-be too busy to notice.

Bringing along a good book to read or some “work” to catch up on will occupy your time while making you look busy instead of antisocial. Of course, do not bring along any work with you that you actually have to get done on a deadline because you will end up only feeling frantic. This is a tip just to help you cover those uncomfortable situations with the in-laws or distant relatives that you may not know or get along with that well so you can say “I would love to engage in this conversation (in which I think you are all arrogant buffoons) but I simply have to get this work done”. Peace of mind is the best holiday accessory.

Have a Back-Up Plan:
Last but not least, have a back up plan. Whether it is packing a back up suit or buying that extra easy to make dessert, have a back up for the essentials that you will need just in case something goes wrong. You never know when something will tear, get spilled, or burn and end up leaving you in a tight spot if you do not have a back up.

Hopefully your holiday season will start off smoothly with all of the warmth and joy of this special time of year but you can rest easy knowing that with these 10 simple tips you will be prepared for a stress free Thanksgiving season, and that is something to truly be thankful for.

It Might Decrease Exercise Pain

photo by Alex-S

University of Illinois kinesiology and community health professor Robert Motl, a former competitive cyclist, divided 25 fit, college-aged men into two groups – coffee drinkers and non coffee drinkers – and gave them 5 milligrams of caffeine or a placebo. 5 mg is the equivalent of two to three cups of coffee. One hour later, he put them through a high-intensity 30-minute workout on a stationary bike. Recording the subjects’ perceived muscle pain, along with their oxygen consumption, heart rate and work rate, Motl was surprised to discover that both the coffee drinkers and the non coffee drinkers experienced the same amount of pain reduction.

“Researchers speculate that it’s because caffeine works on the adenosine neuromodulatory system in the brain and spinal cord, which is heavily involved in pain processing,” said Cynthia Sass, a registered dietician board certified as a specialist in sports dietetics.

So, what does this mean for you the next time you hit the gym? Coffee lover or not, everyone might benefit from a little caffeine before a workout. Although more research needs to be done, Motl hopes that in the future the use of caffeine as a pain reducer might encourage people who would have quit exercising because of the pain to stick with their workouts.

It Might Help Your Memory

Your morning cup of java might help keep your memory sharp. A study done on lab mice bred to develop Alzheimer’s disease found that mice given caffeine in their daily drinking water performed better on memory and thinking tests than mice given just plain water. Thought to decrease inflammation in the brain, caffeine reduces the level of a protein found in plaque in the brains of people with Alzheimer’s disease.

“It’s not fully understood but the research suggests that levels of beta-amyloid proteins were reduced in mice who drank caffeine – beta-amyloid proteins collect into plaques in the brain and are seen in the brains of people with Alzheimer’s disease,” said Sass. “When the researchers gave caffeine to older mice with Alzheimer’s who already had high levels of beta-amyloid protein in their brains, the caffeine reduced the levels of beta-amyloid already present.”

The mice were given 500 milligrams of caffeine in the study. “[In comparison], 8 ounces of fresh brewed coffee has 95 milligrams,” said Sass. “A 16 oz. Starbucks Caffe Latte has 150 milligrams, 1 oz. of espresso has 64 milligrams and 8 oz. black tea has 47 milligrams.” While 500 mg might look like a lot, it’s actually the equivalent of 2 1/2 Grandes a day at your local Starbucks. And while that’s a bit more coffee than most people have in the morning, it’s not an excessive amount.

The study, which appeared in the July 5 online edition of the Journal of Alzheimer’s Disease, was conducted over a two-month period and it’s not known whether or not the changes in the mice were permanent. Researchers plan to conduct more studies, including human trials, to see if caffeine can benefit people with early signs of Alzheimer’s.

It Might Lower Your Risk of Type 2 Diabetes

Several studies have suggested that people who drink coffee have a lower risk of developing type 2 diabetes than non coffee drinkers. In 2004, a Finnish study found that people who drank three or four cups of coffee a day reduced their risk of diabetes by 30 percent. And the more they drank, the more that percentage increased. Women who drank 10 or more cups a day reduced their risk by a whopping 79 percent! Men who drank more than six cups a day reduced their risk by more than 50 percent compared to men who didn’t drink coffee.

A study conducted by the Harvard School of Public Health, involving more than 125,000 men and women who were free of diabetes, cancer and cardiovascular disease, concurred with the Finnish study. Some 41,934 men and 84,276 women were tracked over a span of more than 12 years. They were given food questionnaires every two to four years that assessed both their regular and decaffeinated coffee intake. Both groups lowered their diabetes risk, with the men lowering their risk more than the women by 20 percent.

“This is good news for coffee drinkers, however, it doesn’t mean everyone should run out for a latte,” said Frank Hu, senior author of the study and an associate professor of nutrition and epidemiology at the Harvard School of Public Health. “We still don’t know exactly why coffee is beneficial for diabetes, and more research is clearly needed.”

Whatever the mystery ingredient is in coffee that reduces diabetes risk, that ingredient isn’t caffeine. While it is known to raise blood sugar and increase energy expenditure in the short-term, its long-term effects are still not well understood.

In 2008, Duke University researcher James D. Lane, Ph.D. discovered in a small, 10 patient study that caffeine can actually increase blood sugar levels in people who already have type 2 diabetes. Dr. Lane and his colleagues monitored the blood sugars of the diabetes patients after giving them 250 mg caffeine capsules at breakfast and lunch, equal to two cups of coffee, at each meal. The same people were given placebos on another day. The result? Blood sugar levels spiked by 8 percent on the days the patients were given the caffeine pills and their blood sugar spiked higher after every meal, including dinner, on those same days compared to the days they had no caffeine.

So, what is a person to do if they have diabetes, or are at high risk, and want to enjoy their favorite morning cup of joe? Try decaf instead. Decaffeinated coffee might actually help people control their blood sugar and, although it’s effects are weaker than regular coffee, it is also beneficial.

It Might Improve Your Sex Drive

Ladies, listen up! Coffee might put you in the mood more often. Scientists from Southwestern University have found that caffeine increases libido in female rats. 108 rats given a moderate dose of caffeine 30 minutes before mating were quicker to return to their male counterparts for a second romp than uncaffeinated females. And they weren’t shy about it either. Instead of wandering about aimlessly on a caffeine buzz, the females specifically sought out the males, seemingly not to burn extra energy but to initiate sex, and weren’t interested in socializing with other female rats.

The Pharmacology, Biochemistry and Behaviour journal study says the effect was caused by caffeine stimulating the part of the brain that regulates arousal.

But before women everywhere start stocking up on Taster’s Choice to improve their sex life, not so fast! For the rats in the study, that dose of caffeine was their first. Researchers say that a similar effect is likely only in women who do not drink coffee regularly. Many women consume caffeine on a daily basis, whether it’s through coffee or soft drinks, and are unlikely to see any sexual enhancement. But women who drink caffeine once a week or less might.

While coffee might not be ready to replace chocolate and oysters as the next big aphrodisiac, researchers hope the study will help improve understanding about the relationship between the brain and sexual behavior, and might one day be used to help treat sexual dysfunction.

It Might Improve Your Breath

Surprise! Coffee can actually be good for your breath. Even the scientists who conducted the study at Tel Aviv University in Israel earlier this year were surprised. In findings presented to members of the International Society for Breath Odor Research in Germany, breath specialist Mel Rosenberg found an extract in coffee can inhibit the bacteria that lead to bad breath, making their presence neither felt nor smelt.

Rosenberg’s team took saliva and incubated it with different brands of coffee, thinking it would produce a terrible odor. Instead, it did the opposite. The real culprit behind the infamous “coffee breath?” Rosenberg says coffee has a dehydrating effect on the mouth and, when mixed with substances like milk, it can ferment and cause bad breath.

Rosenberg, who also created the popular mouthwash Dentyl pH, wants to isolate the bacteria-inhibiting molecule in order to use it’s anti-bacterial properties. If successful, we could soon see coffee-based mouthwash, toothpaste and chewing gum on store shelves.

Everything in Moderation

Despite coffee’s health benefits, it’s important to remember that caffeine is a naturally-occurring drug, but a drug nonetheless, and consuming too much of it can have some unpleasant side effects. Some of those side effects include rapid heart rate, palpitations, insomnia, restlessness, nervousness, nausea and diarrhea. Caffeine can increase blood pressure, especially in people with hypertension, although regular coffee drinkers might build a small amount of tolerance to the effect. It can interfere with some prescription medications. And, some studies suggest, five or more cups of coffee a day can increase your risk of coronary heart disease.

Women who are pregnant, or thinking of getting pregnant, might want to consider quitting as well. “Some studies have found a significant association between very high caffeine intakes, particularly from coffee, and the risk of spontaneous abortion, and several studies found that maternal caffeine intakes ranging from 200-400 mg/day were associated with decreases in babies’ birth weights of about 3.5 oz.,” said Cynthia Sass.

Also, if you’re not getting enough sleep, coffee might make the situation worse. Most adults need seven to eight hours of sleep each night. Sleep loss is cumulative, and too much of it can turn into sleep deprivation. Using coffee to mask the sleep deprivation can lead to a vicious cycle of drowsy days and sleepless nights, shortening the length of time you sleep and increasing the number of times you wake up during the night. Then, when you wake up the next day, you crave that morning jolt of caffeine and the cycle starts again.

So, what can you do if you want to cut back? Do it gradually, for starters. Try drinking one less soda or coffee per day to get your body used to lower amounts of caffeine. Cutting out the caffeine too quickly can lead to withdrawals, which can last for a few days and include such symptoms as headaches, fatigue, drowsiness, irritability, difficulty concentrating and depression. You can also try switching to decaf, but keep in mind that decaf does actually contain caffeine! A study in 2006 found that if someone drinks five to 10 cups of decaf, it would equal about one or two cups of caffeinated coffee.

As with a lot of things in life, moderation seems to be the key when it comes to your daily java. Most researchers seem to agree that two to four cups of coffee a day can’t hurt, and might even help. So, drink up coffee lovers! Here’s to your health!