'D' word not allowed at Healthy Weighs program

By Cherry Sokoloski
North Forty News

The Healthy Weighs program is definitely not a diet. In fact, the "D" word is rarely heard during its classes. Also taboo are daily weigh-ins and the notion of forbidden foods.

The approach used by Healthy Weighs, sponsored by the Health District of Northern Larimer County, is definitely a new one to folks used to losing pounds on the latest fad diet, then gaining them back. Healthy Weighs is designed to work for the rest of one's life. It's also designed to help people truly enjoy food and not feel deprived.

The 12-week class, primarily geared to women, is taught three times each year beginning in January, May and September. "It's long-term lifestyle change, not a prescribed diet," explained Dianne Moeller, registered dietitian and nutritionist for the Health District. She and fellow dietitian Chris Bachman teach the Healthy Weighs classes. "The goal is to make permanent choices that you can maintain for the rest of your life," Moeller said.

Most people who attend the class want to lose weight. Moeller has found, however, that this goal can be achieved more easily - and more enjoyably -when people are not subjected to a restrictive diet. Instead, she said, the focus of Healthy Weighs is to "bring enjoyment back into food and eating. By bringing the pleasure back, we will appreciate food more and actually eat less." Eating can be a sensual experience, Moeller stated, more than just filling the belly.

A core principle of Health Weighs is "mindful eating," whereby a person pays attention to enjoying the meal instead of eating while reading, driving or watching television. "As a society, we're in a big rush," said Moeller, "and we don't pay attention to our food."

Moeller also concentrates on the positive, not the negative. "Don't say, 'This is all I can have,'" she advises. Instead, slow down, be thankful for the food, make the plate pretty with colorful vegetables, and pay attention to the body's signals indicating that you are full.

Part of the program's success stems from the support group setting. "By the end of the 12 weeks, it's such a cohesive, bonded group," Moeller said.

In the series of classes, Moeller introduces participants to new foods, new ways of preparation and new ways of thinking about food. Healthy Weighs encourages people to eat "whole" foods, meaning foods that have not been processed. These include fruits and vegetables, nuts, seeds, beans and whole grains, some familiar and some with exotic names such as amaranth, kamut and quinoa. While some of these foods are unfamiliar to class members, most are readily available, so part of each Healthy Weighs class involves food tasting.

In one class, for instance, participants sampled jicama, hummus made with black soybeans, flavored soynuts and sugar snap peas. When students try out new foods in class and like them, they're more likely to make them at home, Moeller noted. One of the all-time class favorites is pita bread pizza.

On the Healthy Weighs plan, there are no forbidden foods. Instead, people are taught to ask, "I can have this if I want it, but do I really want it?" On the same track, Moeller wants her students to learn that "healthy" is synonymous with "delicious." She has found that many people who complete the class actually don't enjoy fatty fast foods anymore.

Physical activity is also a big piece of the Healthy Weighs program. Regular activity, Moeller pointed out, burns calories, regulates hunger and helps people feel better and deal better with stress. As more muscle mass is built up, the body actually burns up more calories, even when a person is sleeping!

Moeller also teaches certain "tricks" to help people limit calories. One is related to bulky foods such as fruit and vegetables, beans and whole grains. "Your stomach responds to volume, not calories," Moeller said, and these foods fill a person up with very few calories. For example, one chicken nugget and a bowl of lentil soup have the same calories, but the bowl of soup will be more satisfying.

Weight is not tracked during the Health Weighs class. "It's the process, not the pounds," Moeller emphasized. Nonetheless, she receives a steady stream of positive feedback from people who take the Health District classes. Some lose weight, and most report having more energy. One woman told her, "Every diet I've been on, I couldn't wait to get off. Now, I feel like I'm just getting started, and I'm excited about it."

Healthy Weighs classes are offered both daytime and evening, at a cost of $19 to $190 depending on income. People who are interested in preregistering for the January class may call the Health District at 224-5209.