Category Archives: Proper Nutrition Tips for Waist Training

How Much Sugar is in a Fully-leaded Coke?

Sugar in a Coke_6I’ve been pursuing a no-refined sugar diet since June 15 and became curious about the above question. I decided to go for a visual representation.

My partner weighed out 39 grams of sugar contained in a fully-leaded Coke.  He put it in a container about the same circumference of a Coke can and you can see it pictured here.

Can you imagine drinking slightly under one-quarter of a cup of pure refined sugar? That is what you are doing when you drink a Coke!

I’m not sure about you, but this picture shocks me. It also reinforces my resolution to avoid refined sugar as much as I possibly can by my two suggested strategies: avoiding cakes, pies, cookies, and candies, plus reading labels to choose the lowest possible if any refined sugar content in my foods.

I also implemented today something I have experimented with in the past in order to improve my diet and stave off hunger. Last night I was not hungry at dinner for an unknown reason, so I decided to just stop eating. What a novel concept! Imagine that, stopping eating when  one feels full no matter how much is on your plate (mom would not approve!)

For dinner I ate one bite of lean baked pork loin, one bite of stir fried bok choy (in spray of olive oil), and two bites of baked half of sweet potato with 1/4 tsp. of butter and then noticed that I was not hungry. I then wrapped up the rest and put it in the fridge.

This morning the remainder of my dinner was my breakfast at 7:30 am. So far by 11 am I’m not hungry and have had only about 7 almonds for a snack. I’m certain from my research that the key to defeating hunger is to eat a good bit of protein at breakfast (and any meal). Hunger and stress are said to be the two things that most defeat diets and good nutrition intentions. I’m working on hunger as a new chapter in my book for the next fall revision.

Anyone want to share their tips?

Don’t forget that ROMANTASY now  sponsors TWO blogs. You are reading (and we hope “following”) our general blog, while you may access our other private blog by sending a simple email request to us, including a brief summary of your interest in good nutrition, health and waist or figure shaping and corsetry (even if you are not a ROMANTASY client). Our private and confidential blog will be for you to author and post directly your tips, waist-training progress notes about your own experience, and encouragement for others.

Leave a comment

Filed under Announcements, General Waist Training Information, Proper Nutrition Tips for Waist Training

“Clean” Foods and “Clean” Eating

Chicken sweet pot green beans cauliOnce we finally and fully “hear” for the first time a new term or phrase, it seems to pop up everywhere! How about “clean eating.” Do you know what that means?

About a month ago when I was preparing for Lee’s three-month waist-training coaching program, I learned the term “clean foods.” Lee said she “ate clean.”

Intuitively I knew what she meant, but the term did not fully register at first. Today on the Good Morning America news report I heard the term for the second time. I went online to learn more — so I admit here that I may be one of the last ones to “get with it” in terms of this apparently popular nutritional approach to health!

According to Eating Clean For Dummies by Jonathan Wright, Linda Johnson Larson, “Eating clean is simply the practice of avoiding processed and refined foods and basing your diet on whole foods.” It means (1) eating whole foods, (2) avoiding refined sugar, (3) avoiding processed foods, (4) eating five or six small meals a day, (5) cooking your own meals, and (6) combining proteins plus carbs, or carbs plus fats.  Simple enough.

I don’t know about you, but “eating clean” also seems a bit intimidating to me. All six of the above steps might be too much to try to accomplish all at once. I’m one who has learned personal lessons about not making huge dietary or exercise changes at the same time. That approach is almost lethal for me and I suspect may be for many folks.

Through some miserable experiences with “all at once”, I now know to make one modest change at a time, let it sink in and become more or less of a new habit, then move on to some other area of my life or figure or daily practices that I want to change.

I’m pleased to think that I have already recently adopted one major “eating clean” change: giving up refined sugar!

I’ve blogged about my progress since doing just that on June 15 upon returning from a lovely, but food-indulgent, camping trip to Yellowstone and the Tetons parks. From 120.6 lbs on June 15 I’ve dropped down to today’s weight: 112.6, a full eight pounds.

I can’t say it was “without suffering” because it wasn’t. The first three weeks for me were hellish,with constant low-level headaches wrapping around the back of my head, and constant mild nausea sunup to sundown. It wasn’t pretty and I wasn’t nice to live with during those weeks. But Lee found it easy to do! She told me she had heard that their might be a gene related to those who loved sugar, but she felt she didn’t have it due to the ease of her decision when she implemented it. The only sugar she now eats is an occasional one square of dark chocolate a time or two each week.

Mysteriously to me on the Monday of the fourth week, the suffering lifted. It dissipated a few days before that, came back a day, then totally disappeared. Slowly I’ve found that my overall energy level has increased and I’ve become so much more pleased with my weight, the look of my body as belly and thigh fat has been reducing, and most of all with the development of muscles in my legs and arms that I had lost over the past years of mainly computer-based business with no formal exercise program in place. Dropping refined sugar plus at the same time having a three-day per week exercise program in place, has led to my improved figure, weight, and overall health and energy level I’m sure. But now I think I need to do even better and use Lee’s example as inspiration to move forward.

chick broc sweetOnce I started learning more about clean eating from Lee, I found that her pictoral food record was fascinating.  This blog includes images she has sent me of some of her meals during her first week of training, meals which tend to be quite similar day-to-day and meal-to- meal. She says she never gets bored.

Boredom can be addressed by adding herbs and spices, with some suggestions included in the Clean Foods for Dummies page referenced above. I’ve always loved Mrs. Dash herbs which contain no msg, salt, or sugar. And nothing tastes as good as fresh minced herbs such as thyme, rosemary, and basil.

Lee had initially suggested that, rather than send a boring written record, as I normally require and expect of my students for the first two weeks of training. The first thing I noted was how colorful her plates looked, and I’ve always loved color at an emotional level. It makes me happy. Looking at those plates could certainly inspire me!

While Lee’s good habits in nutrition were firmly established, she is facing some current challenges due to her planned trip to France to visit a cousin. We had prepared her best we could for the flight and vacation as well, but still the challenges are developing.

We won’t here discuss the corset-wearing challenges since our focus in on food, but needless to say the first “easy” week of seasoning her new training corset (pictured hereLee's corset) became a lot more challenging on the flight and in France! We’ll cover those in another blog.

For her air flight we urged her to bring healthy snacks with her to avoid rich and quick foods ubiquitous at airports, especially in Atlanta, the hub of the south and southern cooking through which Lee had to travel. She did just that:

“I made a homemade organic trail mix of raw almonds, a few cashews, dark chocolate covered walnuts, yogurt covered blueberries and dried blueberries.  Yummy!  Will send pic.  Also have a feast of turkey burgers, baked sliced turkey, slightly steamed green beans, sliced peppers, protein powder and a shaker, and quest protein bars. We will not be at the mercy of airport/ airplane food!”In terms of her preparation for being in France, Lee said before she left: “I will allow myself a few reasonable indulgences in France, but they will be small portions, and I will eat slowly, chewing everything 30 times.  I will keep up with the 5-6 small meals, my abdominal exercises, and lots of walking.”

While she anticipated being able to eat relatively clean because she was living in a home with her cousin and not having to take all her meals out, still she is in France–France: the home of superb cuisine, rich sauces, great breads, fantastic cheeses and more. It was not unexpected that on Monday Aug. 31 the start of her third training week, Lee reported:

“Food was bad this day.  My cousin had a full-day agenda for us, and we were out all day……. eating and walking around.  I did not over eat, however, it was difficult to find healthy food choices.  Also, since being in Provence and on other peoples’ schedules…… I have been eating 3 larger meals per day and not the 5-6 smaller ones that I need to be eating.  Also, not drinking enough water, as the ability to use a restroom and the need to use a restroom (at least 1X per hour) was not readily available/ possible.  So I am not getting all of the water that I should be ingesting.”

Lee is doing well despite her apparent disappointment with herself, and the changes that were inevitably to be made during travel abroad. I surmise her disappointment in France is because of her personality and experience as a focused, disciplined professional in her demanding legal career.

But perfection is not the goal here.  I’ve emphasized to her that 95% is the goal during corset training — and that all the walking she is doing substitutes readily for a gym-based program that she is used to. If she has to loosen up the corset from time to time to accommodate a few rib sorenesses that are developing, or indulge in a few French treats or eat fewer meals than recommended for training, there is no shame in that. In a few days Lee will return to her home in Florida and pick up her normal program and eating habits once more.

Going easy on herself allows her now to fully enjoy the wonderful treat of experiencing another country and culture and the warm embrace of her family there! ###



Leave a comment

Filed under General Waist Training Information, Hot Topics on Health, Proper Nutrition Tips for Waist Training

Good Taste – in the Mouth but Not on the Hips!

I’ve noticed an interesting result of my recent waist-training efforts to drop an inch in my waistline and also off my hips. I’ve accomplished both things in eight weeks, chronicled earlier in this blog. However, along the way my taste has improved!

I wonder how many times we dampen down taste by over-salting foods and eating too much sugar? Has anyone noticed that?

We all know the general heath benefits from eating a low-fat, low-sugar, low-carb diet when we also eat lots of fatty fish like salmon, veggies and fruits. However, I did not anticipate that there is great pleasure also to be derived from a healthy diet like that!

I remember Christine who was an early coaching student many years ago in my waist-training program. After a month of waist training and changing her food choices to focus more on veggies and less on fats and meats, she found for the first time in her life that she enjoyed the taste of celery! That comment in her final program evaluation struck me as a bit odd.

It strikes me as a bit odd that a few weeks ago after being off refined sugar for about six weeks, I noticed that my snack portion of almonds tasted sweet. I had never noticed that before when eating almonds.  I also adore dried sour cherries, which have taken on a kind of brillance of taste these days when I couple them with almonds (nuts reduce the speed with which the fruit sugar enters your bloodstream, all to the good).

Last night in my attempt to find new non-sugar desserts, I tried a few wee slices of pineapple-encrusted svarin brillat cheese on a very slender half slice of sour dough, followed by a small slice of fresh nectarine. The cheese (and the nectarine also) was almost overwhemingly sweet (but deliciously so!). My partner said the combination held as much pleasure for him as does his favorite cheese cake! Amazing comment that certainly got my attention, as did my own taste response.

My present waist-training student, Lee, agrees. When I discussed this development with her, Lee said that since she adopted a natural foods diet, her taste for fruits also improved and that grapes by now were “almost too sweet” to her.

We also discussed how to eat chocolate, her favorite sweet indulgence. My approach in coaching is to teach students to go for the best, most exquisite and most expensive preferred treat possible, even if it is chocolate, but go for very small portions, like one square or piece as dessert. Then, learn to carefully and lovingly lick your piece of chocolate to death, taking up to an hour–a new idea that tickled Lee’s fancy when she first heard it from me! She said: “I had 1 square of Lindt 85% cocoa dark chocolate.  I made it last for 20 mins.  :)  … well short of an hour, but a long time for me!”

It’s an interesting adventure to experiment with one’s nutritional program, tweaking this or that and changing how we eat, then noting the results. Pay attention not only to results using the tape measure or scale as do most corset waist-trainees, but also note the more subtle pleasures that might just develop unexpectedly along the way, making the process of corset waist training both fascinating and rewarding as well!



Leave a comment

Filed under General Waist Training Information, Proper Nutrition Tips for Waist Training

A Sample Maintenance Plan

April training student 2015Our current waist-training coaching program student has added one week to her three-month program, so we’ll be taking her concluding photos end of this week. I can’t wait! Pictured here are her beginning photos taken on April 18. Note the back of her corset is open about five inches (and she was at this time laced down three inches already). Her goal was to close it down completely and wear it for 1o to 12 hrs. rather comfortably.

In the meantime I think her proposed Maintenance Plan could be of help to others so I am posting it below. Her training buddy suggested that she add one week per month for cutting back a bit on calories, to keep her weight going down until she reaches her weight goal. Originally she had wanted to lose 20 lbs, but lost 11.5 so far. We’ll have her final weigh-in this weekend. I think this idea is sound.

She is now within 1″ of completely closing her training corset down to a 27″ (over corset) measurement! In this extra week of training, she is attempting to go beyond 27.5″ for 4 hrs and reach down to 27″ for at least some time. It will be amazing to see this corset closed in back!

Overall her Plan seems simple and thus, do-able to me. I hope it is helpful to those of you who wonder about how to keep tiyr new figure over time and how to make waist training truly “permanent”!




  • To maintain a healthy weight for my body and not allow myself to keep gaining as my metabolism slows down with age
  • To continue to use the corset as a reminder of portion size and using my core muscles constantly

  • Weekdays and Weekends: at least 7 hours of sleep, ideally 8.

Corset Training

  • Maintenance: Wear corset 12-18 hours a week – 2-3 days a week of 6 hours a wearing
  • I will continue to try to wear my training corset to sleep in for the required hours: have not done this successfully
  • I have not been able to fully close the corset. I will continue to gradually tighten the corset during my maintenance routine until comfortably fully closed.


  • Weigh-in: daily ideally but at least weekly. I think I will stick with Saturday mornings.
  • Snacks/small meals every 3-4 hours
  • Stick with oatmeal or high fiber/high protein cereal for breakfast.
  • Fruit and veggies every day
  • Continue to research high protein vegetarian foods
  • Continue to mostly avoid dessert as I haven’t missed it much. Allow myself to indulge in small portion occasionally
  • Alcohol: 1 glass two to three times weekly. No more than that.


  • Ab setting exercises multiple times daily
  • Three times weekly classes at gym: Spinning, Body Pump, Zumba. Try some new classes.
  • Continue regular outside exercise: hiking

Leave a comment

Filed under Announcements, General Waist Training Information, Proper Nutrition Tips for Waist Training, Waist-Specific Exercises for Waist Training

Hypnosis for Weight Control

Dr. Oz featured a hypnotist on June 15 who launched a “gastric hypnotic band” program on US television. He claims he can by suggestion, cause the same effects in his clients as does the gastric bypass surgery, including nausea and other side effects. People who had tried the program reported that they eat much less food and feel satiated earlier. This suggests that for our waist-training coaching program, we should emphasize the probable diminishing of hunger and that that positive suggestion, as well as effects on the hunger hormone ghrelin, might work together to be effective to diminish or disappear hunger.

Leave a comment

Filed under General Waist Training Information, Hot Topics on Health, Proper Nutrition Tips for Waist Training

A reminder — it’s all common sense!

While I was in Atlanta on a family health emergency for six weeks during the past holidays into the New Year, I had time to read the daily Atlanta Journal Constitution.  Sure enough I came upon a reminder of what we know, in the December 29 (?) article, “Portions issue run deep”.

“The three biggest drivers that mess us up are how big our portions are, how frequently we eat and what we eat,” said the quoted author of “Mindless Eating: Why We Eat More Than We think” (Bantam, $7.99 paperback).

The sociologist Batty Glassner (author of “The Gospel of Food: Why We Should Stop Worrying and Enjoy What We Eat,” Harper Perennial, $14.95), refutes the common notion that it’s the economy and saving money that drives us to poor choices offered by many fast food chains. Note that we spend less money on food, but portions have grown! It was a surprising fact to me, assuming that to be true.

What is undoubtedly true is that the obesity rate nationally is near 34%, and what we expect and plan to eat, has expanded with our girth.

I was nursing and encouraging my ailing elderly mom over the holidays, and noted that the ex-military cook who prepared some of her well-balanced, nutritious meals and those of others in her assisted living facility, appeared to have a troubled concept of ‘moderation.’ This was true even tho I discussed with him the matter of quantity served my mom, that seeing too much food on her plate literally freaked my mom out.  The nurse supervisor confirmed the same fact for many elderly she knew:  too much food on the plate motivated their refusal to eat.  The quantity served to mom and others seemed to satisfy this caring cook’s needs regarding food and nurturing, but not the resident’s actual needs.

Glassner claims that we have at play, a lot of social and psychological aspects to food. We can’t pretend that it’s just a nutritional issue.

Neither can those who have a desire to corset waist-train, pretend the same, regarding the body size or shape that they wish to modify. How one gets to where one is and regarding what one wants to change, has to be analyzed and understood. Otherwise we will yo-yo right back to where we began!

While corset waist training is not rocket science by any means and mainly requires common sense, overall life-long well being and figure control is a complex matter. Maintaining both requires a considered an honest look at the process and at one’s self. However, like common sense, personal insight is often exceedingly rare, to paraphrase Will Rogers.

1 Comment

Filed under General Waist Training Information, Hot Topics on Health, Proper Nutrition Tips for Waist Training

Plate Colors and Portion Size – a New Piece of Information!

Amazing this — the color of your plate can affect the amount you eat! Today on GMA Dr. Besser revealed a study that people tend to fill up red or gold plates with more food than if a white plate is used. The example was tomato based sauce on pasta (red) tended to disappear on red plates and the person put more on the plate than those people using a white plate. The best plate color choice? Apparently white! Glad to know that, because I just purchased a new set of daily plates that stack — all in white!


Filed under General Waist Training Information, Hot Topics on Health, Proper Nutrition Tips for Waist Training