Merry Christmas!

Committing to Lifestyle Changes

Do you want to create healthier habits in 2014?  Creating a healthy lifestyle will require changing aspects of your current way of living.  A lifestyle change is not a 3-week or 3-month diet and exercise program – it is a commitment to a healthier life for the rest of your life!  I started exercising and adjusting my daily diet when I was 18 and even today I continue to look for ways to improve my diet and lifestyle.  For example, I love peanut butter and I used to eat Jif and Skippy.  I knew these brands included added sugar and salt, but I wasn’t ready to change – they tasted so good.  About 10 years ago I decided to try to make the switch to a natural peanut butter.  I finished my jar of Jif or Skippy and then decided to use a jar of the unsalted natural peanut butter.  It took a few months of alternating between the two types of peanut butter, but I slowly weaned myself from using Jif and Skippy and now I do not even like the taste.  I love the taste of the natural, unsalted peanut butter and look forward to having it on my toast every morning!

 Progress is impossible without change, and those who cannot change their minds cannot change anything. - George Bernard Shaw

 The most significant change in a person's life is a change of attitude. Right attitudes produce right actions. - William J. Johnston

 

Exercise to De-Stress

The holiday season can be extra busy and stressful with all the extracurricular activities, work parties, and shopping.  Short-term stress helps us be prepared for a potential threat, but long-term stress can have a negative effect mentally, physically, emotionally, and/or spiritually.  Exercise is one healthy habit to help you de-stress during the holidays.  Exercise not only has many physiological positive effects on the body, but it is therapeutic in terms of releasing stress and relaxing the mind.  Performing exercise on a daily basis can help to control the stressors one encounters.  When an individual performs aerobic exercise the stress hormones (e.g., epinephrine and norepinephrine) are utilized effectively which initiates a calming response at the completion of exercise (Seaward, 2009).  The short-term neural and hormonal effects last approximately 36 hours (Seaward, 2009, p. 515). 

It may be hard to maintain your normal workout routine during this busy time, but exercise can include shopping trips to the mall or a coffee walk with a friend.  You can accomplish holiday errands or catch up with friends without feeling guilty about missing a workout.  I purposefully park further away when shopping and have been surprised to discover I walked over 10,000 steps!  Don’t let exercise stress you out – it should help you de-stress!  A 20-minute workout is better than no workout and it allows your brain to relax and forget about your “to do” list.  I find it helps me realize I can let a few things go on my list!  Take time to enjoy the season.

 

 

References:

Seaward, B. (2009). Physical exercise and activity. (6^th ed.). Managing

     stress: principles for strategies for health and well-being (pp. 511-527).

     Sudbury, MA: Jones & Bartlett Publishers

Food Safety Tips

Food poisoning sends more than 100,000 Americans to the hospital every year and millions more become sick from contaminated food (FoodSafety.gov, 2013). 

Some quick and easy tips to follow are:

Clean:  Wash hands and surfaces often

Separate:  Don't cross-contaminate

Cook:  Cook to proper temperature – use a thermometer

Chill:  Refrigerate with 2 hours (Foodsafety.gov, n.d.).

Storing food properly before and after cooking is important for maintaining the health of one’s self, family, and friends. The “Danger Zone” for bacterial growth in foods is between temperatures of 40 - 140^o F (United States Department of Agriculture [USDA], 2010).  Perishable and cooked foods should be refrigerated or frozen within two hours and within one hour if temperatures are 90^o F or above (Food Safety.gov, n.d.).  The refrigerator should be set at a temperature of 40-32^o F while the freezer retains a temperature of 0^o F or below to maintain food safety (USDA, 2010).  Stay healthy this Thanksgiving by remembering these simple food safety tips!

 

References:

Foodsafety.gov. (2013). Check your steps. Retrieved from:

 

     http://www.foodsafety.gov/keep/basics/index.html

United States Department of Agriculture. (2010). Safe food handling: refrigeration and food

     safety. Retrieved from: http://www.fsis.usda.gov/fact_sheets/Refrigeration_&_Food_

Enjoy the Holidays Without Packing on the Pounds!

You can still enjoy your holiday favorites by strategizing before the big meal.  Thanksgiving can be a 3000+ calorie meal, but it’s not the only food trap during the holidays.  Family get-together’s, office parties, and trips to the mall can all pose a potential disaster. 

 The following tips will help reduce Thanksgiving caloric overload:

·         Remove the skin from the turkey – save about 50 calories

·         Eat white meat instead of dark – save about 80 calories and 10 grams of fat for a 4 oz. serving

·         Use nonfat milk instead of whole milk when making mashed potatoes (skip the butter – you won’t miss it – really) I add a little nonfat sour cream.

·         Skip the butter when making the stuffing –  try it, you cannot taste the difference

·         Choose to eat either mashed potatoes or sweet potatoes instead of both

·         Steam or roast vegetables instead of saturating them in butter or cream sauces

·         Choose pumpkin pie instead of pecan pie – save about 133 calories and 6 grams

      of fat.  I also discard the crust at the end to save extra calories.

·         Limit alcohol to one drink with the meal - alcohol tends to increase appetite as well

      as adding empty calories

·         Eat a normal breakfast (and light lunch if you eat the Thanksgiving meal later in the

       evening) so you’re not starving and then pig-out on appetizers and snacks

·         Enjoy every bite! 

Decreasing portion size and finding time to exercise during the day are the most practical tips for reducing calories.  Since I live in California it’s easy to go for a walk or hike after the Thanksgiving meal.  However, if you live in a colder climate many gyms offer classes to help members stay committed to their fitness routines.  Happy Thanksgiving!     

REMEMBER:  One pound of fat equals 3500 calories!

Are You Ready To Change?

Many people are unaware how changing their lifestyle can affect them in a very positive way.  That was me over thirty years ago!   I attended my first aerobics class because co-workers invited me.  I thought I’d just go to a couple of classes and then go back to my normal after-work routine.  I wasn’t overweight and only 18, so I didn’t think I needed to exercise.  However, I was hooked after my first class and began attending every evening after work.  I loved the music and felt energized after the class was over.  My lifestyle was forever changed after being asked to attend class.  I became an aerobics instructor a year later and have had a career in the health/fitness industry ever since. 

But, not all change happens in such a drastic manner.  Most change usually occurs in stages.  An important and well recognized scientific model identifies five stages of behavioral change:  precontemplation, contemplation, preparation, action, and maintenance.  Most of us consider whether change is really necessary before committing to action.  Being aware of the stages may help you understand if you’ll be successful.  Individuals in the precontemplation stage are unaware a change would be beneficial.  This was me so many years ago – I had no idea I much my life would improve by committing to a daily exercise program.  Those in the contemplation stage begin to consider changing a behavior.  During the preparation stage an individual may take action, but is not consistent.  Individuals commit to changing their behavior in the action phase.  Lastly, a person is considered to be in the maintenance phase after consistently engaging in new behavior for six months.

It is important to be aware life events may affect your new behavior and cause a temporary relapse.  This time of year may be particularly difficult because of holiday parties and feasts with their many temptations to overindulge and disrupt your health/fitness program.  Do not let temporary setbacks discourage you.  Get back to your healthy routine as soon as possible and remember even a little exercise will help you reduce holiday stress!  

 

 

 

The Many Names of Sugar

As I’ve mentioned before food labels can be very confusing, tricky, and even misleading.  When sugar is listed as an ingredient there is no mistake sugar is included in the product, but did you know dextrose, maltose, and molasses are also sugar?  The higher sugar is on the ingredient list the more sugar contained in the product. 
When my son was younger I taught him how to read cereal labels.  He was allowed to choose cereals with 6 grams of sugar or less per serving (that’s still one-and-half teaspoons).  Remember, 4 grams of sugar = 1 teaspoon.  The total grams of sugar reveal the total amount of all sugars in a product.  Unfortunately, the label does not differentiate between natural occurring sugars (e.g., milk products and fruit) and added sugars. 
Below is a list of added sugars to be aware of when reviewing food labels – one product may contain several different types of sugar:

·         Brown sugar

·         Corn sweetener

·         Corn syrup

·         Fruit juice concentrates

·         High-fructose corn syrup

·         Honey

·         Invert sugar

·         Malt sugar

·         Molasses

·         Raw sugar

·         Sugar

·         Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose,
        maltose, sucrose)

·         Syrup
The food label exposes what really is in a product!  It takes practice and patience to learn what you’re really eating, but your health is worth the effort!

Surviving Sugar Overload

Candy and other sweet treats seem to be in abundance from Halloween to New Years.  Do you find it hard to resist the temptation?  I do!  Enjoy an occasional holiday treat and still keep your diet on track! 
I love sweets and sometimes find it difficult to turn down all the decadent desserts during the holiday season.  Sugar would not be a problem if eaten in moderation, but most Americans will consume almost one pound of sugar in a week (Banks, 2013)!  The American Heart Association recommends no more than six teaspoons (24 grams or about 100 calories) of sugar per day for women and no more than 9 teaspoons (36 grams or about 150 calories) per day for men (American Heart Association, 2013). 
We’re aware of the sugar we’re consuming when eating cookies, candy, and cake, but most of us consume sugar hidden in non-suspecting foods including salad dressing, ketchup, barbeque sauce, sodas, specialty coffees, smoothies, granola bars, crackers, and many frozen and packaged meals.  Start reviewing labels of foods you eat and see where you can cut back on hidden sugars.  Most people don’t need to worry about the naturally occurring sugar in fruit (it also contains fiber), milk, and plain yogurt.  It is better to add fresh fruit to plain yogurt rather than eating yogurt with added sugar and fruit. 
There is no need to feel guilty about eating an occasional treat during the holidays!  However, be mindful you are eating empty calories.  Enjoy every bite!  Continue to eat healthy during mealtime and don’t skip meals trying to save calories for treats.  You may think you’re saving calories by just eating the sweets, but oftentimes eating a cookie or piece of pie will satisfy hunger only for a short time and then you will want more.  I enjoy having a sweet at the end of a meal so I’m not tempted to overindulge throughout the day.  Enjoy and be aware!  By being aware of the amount of sugar you consume you may actually decrease your consumption this holiday season.   

References:

American Heart Association. (2013). Sugars 101. Retrieved from:

     http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/

     Sugars-101_UCM_306024_Article.jsp

Banks, Jacqueline. 2013. Hidden sugar in your diet hurting your health?

     Retrieved from: http://www.foxnews.com/health/2013/07/10/hidden-  

     sugar-in-your-diet-hurting-your-health/

Listen To Your Body

Many of us need formal exercise on a daily basis because we lead sedentary lifestyles.  I recently visited my dad and asked if he was keeping up with the exercise routine I gave him last December.  I had added the exercises to his routine to help improve overall strength.  However, he told me he discontinued the program because he was often in pain.  This got me thinking…

My dad is 73 years old and walk/jogs between two to five miles six days a week and for over 30 years he has used the “ab wheel” for core training several times a week.  He lives on seven acres and is very active.  He maintains the property including disking an almond orchard, knocking almonds, chopping wood for winter months, maintaining his tractors and cars, mowing the lawn, and almost all house maintenance.  He also bikes during the summer months when he has time.  He overloads his body on a daily basis by bending and lifting; pushing, pulling, lunging, and does not need more exercise! 

My dad was most likely overtraining when he added the additional exercises.  Once he discontinued the exercises his aches and pains started to subside.  Too much exercise can be just as detrimental to one’s body as too little exercise.  Whether your daily activities are your “exercise” or you must schedule formal exercise into your day it is important to gradually increase duration, intensity, and vary your activity.  Listen to your body…if you experience serious or chronic pain after you exercise, cut back accordingly, but do not worry about light muscular soreness associated with working previously unused muscle groups.

 

                                                  My dad and my 20 year old son

Metabolism

Many people blame weight gain or lack of weight loss on their metabolism.  Is metabolism really to blame?  First, let’s examine what metabolism is and how it is affected positively and negatively by our actions.

Metabolism is all the chemical and physical processes within the body.  We cannot perform these processes without calories (energy).  Resting metabolic rate (RMR) employs the efforts of the brain, spinal cord, glandular systems, organs, muscles, digestion, circulation, and reproduction – every function of the body to maintain life at rest.  RMR accounts for 60-70% of all calorie-burning processes (Kinucan & Kravitz, n.d.).  We need to consume additional calories to provide energy for all other activities.

The more you weigh the more energy (calories) you need to maintain your weight; the less you weigh the fewer calories needed to maintain your weight.  If you lose weight you will lower your metabolic rate.  This means you will need fewer calories to maintain your RMR and your new weight.  Our metabolism also decreases with age due to loss of muscle – strength training will help slow down this process.  Be aware - some medications may increase RMR while others will decrease RMR. 

“Physical activity accounts for 15-30% of daily calorie burn depending on an individual’s activity level, which includes structured exercise as well as non-structured activity such as shivering and fidgeting.  The final component, called thermic effect of food, is the energy required for the digestion, absorption, transport, metabolism and storage of consumed food. It accounts for approximately 10% of daily calorie burn” (Kinucan & Kravitz, n.d.).

Below is a formula I like to use to calculate resting metabolic rate (RMR):

Women: 

661 + (4.38 x wt. in lbs.) = _____  + (4.38 x ht. in inches) = _____ - (4.7 x age) = RMR

 

Men:

67 + (6.24 x wt. in lbs.) = _____ + (12.7 x ht. in inches) = _____ - (6.9 x age) = RMR

 

Now that you have your RMR you will need to determine how active you are to calculate how many additional calories you should consume.  Most people tend to overestimate their daily activity.  Do you exercise one hour, two to three times per week only to find yourself sitting during the other hours of the day?  I suggest you use the “sedentary” multiplier so you do not overestimate the number of calories you need per day.  For example:  I perform one hour of cardiovascular exercise per day and I use the “moderately active” multiplier.  I have performed an hour of cardiovascular exercise daily for the past 30 years and my body has become accustomed to the activity (I would easily gain weight if I stopped my daily exercise).  I also perform strength training and additional walking with clients 2-4 days per week, but I still consider myself moderately active.  There have been times in my career I’ve had to teach 10-17 group fitness classes per week in which case I would consider myself “very active.”

Activity Multiplier:  Multiply your BMR caloric number with the appropriate activity multiplier to approximate the number of calories you need to maintain your weight.

Sedentary …………………………………………………………………….. x 1.15

Light Activity (normal, everyday activity) ……………………………… x  1.3

Moderately Active (exercise 3-4 times per week) ……………………..  x 1.4

Very Active (exercise more than 4 times per week) ………………….  x  1.6

Extremely Active (exercise 6-7 times per week) ………………………  x  1.8

 

                     Approximate number or calories to maintain weight:  ________

 

If you are trying to lose weight it is recommended to create a 500 calorie daily deficit to lose one pound per week.  I recommend you decrease your caloric intake by 250 calories and increase the number of calories you burn through exercise by 250 calories.

Good news – you can increase your metabolism!  As we age we lose muscle which decreases metabolism.  You can have the biggest impact on your metabolism by scheduling time to exercise (cardiovascular and strength training) and by moving more throughout the day.  A simple, inexpensive pedometer can help you be aware of your daily movement and encourage you to move more.  Other more sophisticated gadgets include FitBit and Body Media’s GoWearFit.  Whether you go low-tech or high-tech the objective is to move more and balance calorie intake with calorie expenditures.     

 Energy and persistence conquer all things. -Benjamin Franklin

References:

Kinucan, P. & Kravitz, L. (n.d.). Controversies in metabolism. Retrieved from:

     www.unm.edu/~lkravitz/Article%20folder/metabolismcontroversy.html

Don't Be Afraid of Carbs!

Have you ever tried to lose weight by eliminating or reducing carbohydrates?  It usually works short term because you are consuming fewer calories and losing water weight.  Each gram of carbohydrate holds onto approximately 3-4 grams of water.  Reducing your carbohydrate intake WILL cause weight loss, but it’s mostly water and temporary!  It is extremely difficult for most people to sustain a low-carbohydrate diet long term. 

Many people are confused by carbohydrates and believe protein is the miracle micronutrient.  However, our bodies NEED carbohydrates in a higher quantity than either protein or fat.  When exercising at high intensities the body uses glucose (the breakdown of carbohydrates) as its primary energy source.  It is important to consume the right type of carbohydrates and the proper number of servings for health and fitness.

Vegetables, fruits, legumes, and whole grains should be our main carbohydrate source.  They are all forms of complex carbohydrates.  Carbohydrates are the preferred energy source for our body and brain.  It is recommended children, adolescents, and adults consume a minimum of 130 grams of carbohydrates per day (Schlenker & Roth, 2011, p.50).

We should limit simple carbohydrates (e.g., crackers, cookies, cakes, etc.) because they rapidly elevate blood glucose which causes the pancreas to work hard to stabilize blood sugar levels.  Simple carbohydrates also provide minimal nutrients and are often the cause of weight gain. 

Eat complex carbohydrates and limit simple carbohydrates!  Complex carbohydrates are high in fiber and nutrients.  Including whole grain products, legumes, vegetables, and fruits in our diet helps stabilize blood sugar levels while providing fiber and nutrients.  However, it is still important to be aware of portion size.  A serving of carbohydrates is considered to be approximately 80-100 calories (that’s not many calories).  Most women only need about 4 – 6 servings of carbohydrates.  Remember, vegetables, legumes, fruits, and dairy also contain carbohydrates and will help you receive the minimum 130 grams recommended per day. 

If you are eating more than 4 – 6 servings a day and/or consuming a large amount of your calories in the form of simple carbohydrates, try swapping a complex carbohydrate for a simple carbohydrate.  For example; if you eat sugary cereal you can try to eat a lower sugar cereal or old-fashioned rolled oats.  You don’t have to change every meal – just start with one.  Your body and brain will thank you with more energy and brain power!

References:

Schlenker, E.D. & Roth, S.L. (2011). Williams’ essentials of nutrition and diet therapy (tenth edition). St. Louis,

     MO: Mosby Elsevier

Avoid Losing Muscle with Age!

I remember walking to the library after school with my best friend before we had cars.  We walked fast because we thought it would help us maintain our walking speed when we got older (which would be our thirties)!  Well, in a sense we were right because as we age we lose muscle.  Muscle loss begins to occur around 25 years of age, but is more noticeable around the sixth decade of life if one has not exercised to maintain lean muscle. 

Many older adults find activities of daily living more difficult due to loss of muscle; including climbing stairs, putting items away in a cupboard, getting down on the floor to clean, etc.  Muscle doesn’t turn to fat as some people think, but it shrinks.  If you look at a steak, the muscle and fat are two different types of tissue – the fat cannot convert to muscle and the muscle cannot convert to fat.  The only way to remove the fat is to cut it away – we can cut it away (abdominoplasty) or suck it out (liposuction).   Think of your muscle and fat cells as balloons. 

Strength training will increase the size of muscle cells and fat cells will shrink.  However, if you stop strength training or have never strength trained fat cells have the ability to expand.  Remember muscle is more compact than fat and takes up less space.   Fat is fluffy and takes up 18% more space than muscle.  You may know people who mention they’re the same weight they were ten years ago but they look fluffier.  This is because they have lost lean muscle and increased the size of their fat cells.   

You can slow down the aging process by increasing or maintaining lean muscle through strength training two to three times per week!  It is important to work all of the major muscle groups to limit muscle imbalances.  It is NEVER too late to begin strength training – START TODAY!

 

     The one unchangeable certainty is that nothing is certain or unchangeable.
~John F. Kennedy~

High-Intensity vs. Low-Intensity

Are you confused about how hard you should perform cardiovascular activity?  High intensity exercise has recently become quite popular.  It’s true, the harder you exercise the more calories you burn!  However, if the thought of exercising at a high-intensity scares you and keeps you sitting on the couch, then I recommend exercising at a lower intensity!  Low- to moderate-intensity exercise is great for beginners, out-of-shape individuals, and those with certain medical conditions.

I started teaching aerobics in 1983.  The classes were approximately 20-30 minute of mostly high-intensity exercise.  Students performed the same type of exercise several times a week without variation and as a result injuries were quite frequent. Then, circa 1985, the low-intensity era began and injuries were reduced, but many people became more prone to weight gain due to a decrease in caloric burn.

Now the fitness industry has evolved full circle.  We’re back to high-intensity exercise!  It burns more calories in a shorter time and you don’t have to exercise as long.  But, we need to remember the high injury rates of the 1980s.  It is good to push yourself occasionally throughout your cardiovascular workout.  Doing so will increase your aerobic capacity - your heart becomes stronger (it’s a muscle) - exercise that left you out of breath a few weeks ago is now doable!

So, what about lower-intensity exercise?  High-intensity workouts should preferably be performed only two to three times per week - your body needs time to recover from this type of workout.  The harder the exercise the more recovery time needed.  This doesn’t mean you sit on the couch during recovery days, but lower the intensity of your workouts.  Lower intensity workouts will still burn calories, but won't leave you out of breath. Remember, you will burn the same amount of calories walking three miles as running three miles…it will just take longer. 

Eat Your Fruits & Veggies!

Most fast food and junk food provide plenty of calories, but are nutrient deficient, high in fat, and low in fiber.  The typical American diet tends to be deficient in fiber and nutrients which promotes weight gain and disease. Trying to lose weight?  Want to feel better and improve your health?  You can improve your health and reach and maintain a healthy weight by eating healthily, but you have to commit to making healthy choices.

I think an easy way to start is by increasing the amount of vegetables and fruits in your daily diet!  The more colors the better.  Those who consume mostly nutrient-dense fruits and vegetables provide their body with a high proportion of vitamins, minerals, antioxidants, as well as fiber.  As with any change, it will be a little harder in the beginning, but persevere and you will reap the rewards in improved health, appearance, and energy.  Don’t be too hard on yourself if you occasionally lapse, but always try to quickly get back to your healthy routine.   

Try eating a large salad (with minimal salad dressing) every day.  Add a combination of vegetables – try new vegetables.  In the evening make half of your plate with steamed or roasted vegetables.  Don’t give up – make your health a priority!

 

 

Two More Weeks!

I'm still here!

I will be passing along health and fitness information again really soon!  I am finishing my last few weeks at Kaplan University and will have a BS degree in Health and Wellness as of September 10th! 

Review some of my past blogs - start making healthy changes today!  I want to hear how healthy eating and exercise improve your life!  I'm still exercising EVERY day - it helps reduce stress! :-)

Make time for YOU!  I'll be back - come back and visit me soon!

To your health,

Cynthia

10 Healthy Nutrition Tips to Start Today!

Try these tips for one week.  If it seems overwhelming to try them all at once, try incorporating one change at a time.  New habits take discipline, but you can do it!  I bet you’ll feel better and lose a couple of pounds too! J 

Eat approximately 2 ½ cups of vegetables a day (all colors of the rainbow)

Eat two servings of fruit (fresh, if possible)

Eliminate alcohol (try it for one week)

Drink only water (except for coffee or tea in the morning)

Eat healthy carbs:  whole grains (look for whole grain or 100% whole wheat on a food label), fruits, vegetables

Stop eating two to three hours before bed

Consume 1% or nonfat dairy products

Avoid fried foods – try baked instead

Eat more whole foods (try cooking meals - no frozen or convenience foods)

Avoid chips, crackers, cookies, cake, donuts, etc. – try for

one week

Fear Not!

Do you want to start exercising, but you’re afraid?  Are you nervous to walk into a gym and not know how to work the machines?  I know how intimidating a gym can be.  I walked into my first gym about 30 years ago.  I attended with three friends, but I was terrified to take my first aerobics class.  There were 25+ people in the class and I was the most uncoordinated person in the room!  I didn’t have a great experience – the instructor came and stood right next to me yelling “grapevine – one, two, three, one, two, three) – I still didn’t get it.  I was horrified, especially in front of my friends, but somehow I still enjoyed myself and wanted to go back.  It felt great to move (even though I lacked coordination) and my friends and other members were encouraging.  I wanted to go back another day and show the instructor I could do a grapevine!  A year later I was teaching aerobics at the same gym and helping others feel the sense of accomplishment I experienced. 

Don’t let fear hold you back!  You can do it – maybe it will take time to learn, but you WILL learn!  If you want to take a group fitness class or go to the gym DO IT!  Ask the staff for help and suggestions!  Most gyms provide members with a complementary personal training session – use it.  Learning to use weight equipment takes time.  You wouldn’t play golf without taking lessons, right?  You may not be able to afford a personal trainer on a weekly basis, but maybe consider purchasing a session once or twice a month.  Let a trainer teach you proper technique so you will see results!   

Challenge yourself!   It can be as simple as deciding to walk every day after work or not eating fast food for a month (that will help you afford personal training). It doesn’t have to be extreme.  You don’t have to run a marathon, climb the tallest mountain, or become a vegan, just start moving and making healthier choices so you can enjoy the life you’ve always wanted! 

 

 

    

 

Easy Calorie Cuts and Swaps

Have you reached a weight loss plateau?  Sometimes a few dietary cuts and swaps can help you start shedding pounds again so you’ll reach your goal weight.  Below are some helpful tips to help you reduce calories.

 Remember:  Approximately 3500 calories = 1 pound.

Don’t eat off your kid’s plate!  You could be consuming 250 or more calories a day by eating leftover macaroni and cheese.

Don’t drink your calories!  Check the label – even some “healthy” waters contain 32 grams of sugar (8 teaspoons and 128 calories).

Salads are a great way to get your 5 vegetables a day, but beware of salad dressing!   Two tablespoons of Caesar dressing contain 100 calories and 9 grams of fat (that means 81 of the 100 calories are FAT).  Also, read the label to avoid partially hydrogenated or hydrogenated oils (also known as trans fat).

Reduce your cheese intake!  Cheese is high in calories and fat.  If you find it hard to stick to an ounce (the size of your thumb) skip it.

Swap a calorie dense creamy sauce for a lower calorie marinara sauce.  Also, think about eating whole grain pasta and watch your serving size!  If you’ve already had grains at breakfast and lunch, it’s probably best to avoid them at dinner.

But...it’s good fat!  Avocados, olive oil, and nuts are all healthy fats, but the calories add up quickly even in small amounts.  We need fat for vitamin absorption, but we do not need excess fat.  Recommended fat intake is between 25-30% of one’s daily caloric intake. Very few American’s need to worry about lack of fat in their diet!

Most people know swapping raw vegetable for potato chips and other snack crackers is a good idea, but it may be best to not purchase snack items if they are tempting.  Set yourself up for success!

Here’s a tip I started using several years ago:  use non-fat evaporated milk as your morning coffee creamer – it provides a great color and flavor without adding fat and excessive calories.

A few cuts and swaps can add up to a couple hundred calories a day and you’ll adopt even better eating habits too!

Get Your Zzz's

Sleep - we all need it!  Many people skimp on sleep to meet all the demands of the day.  The National Sleep Foundation (2013) states adults need between 7-9 hours per night. Studies show those sleeping only 4-5 hours have negative physiological and neurobehavioral consequences (National Sleep Foundation, 2013).  Some people have a gene enabling them to do well on only six hours of sleep a night; however, the gene appears in less than 3% of the population (HelpGuide.org, 2013).

Studies show not getting enough sleep increases:

     The risk of motor vehicle accidents

     Colds (decreases immunity)

     Appetite with a greater likelihood of obesity

     Risk of diabetes

     Risk of heart problems

     Risk for psychiatric conditions including depression

     Substance abuse

     Lack of attention (National Sleep Foundation, 2013).

To optimize sleep try:

Going to bed and waking at the same time every day, even

    weekends. 

To sleep at least seven hours. 

To increase sleep, go to bed 15 minutes earlier every few

     nights until you achieve at least seven hours of sleep. 

To turn off electronics at least 30 minutes before bed. 

Going to bed instead of falling asleep on the sofa. 

Clearing your mind – meditate. 

Limiting caffeine and alcohol.    

Sleep is an important aspect of emotional, physiological, spiritual, and physical health.  Make sleep a priority!   

 

References:

HelpGuide.org. (2013). How much sleep do you need? Retrieved from:  http://www.helpguide.org/life/sleeping.htm

The National Sleep Foundation. (2013). How much sleep do we really need. Retrieved from: http://www.sleepfoundation  org/how-sleep-works/how-much-sleep-do-we-really-need