NO EXCUSES

In our busy world, there is precious little time to eat healthfully and squeeze in daily fitness while meeting the demands of jobs and family. The idea of doing it all can  be  daunting  --  unless  you  decide  to  adopt  a  "can-do"  attitude  and  make healthy eating and exercise a priority.

You've heard it before: eat less, get more exercise, and you will lose weight. It's a very simple formula, yet so difficult to put into practice. Just about every day, most of us can find a reason why we "can't" follow this weight-loss mantra. But when having nutritious foods available, eating healthy meals, and getting physical activ- ity truly become priorities in your life, you find the time to get the groceries, pre- pare the meals, and fit in fitness.

Do you really want to lose weight once and for all and improve your health? Then stop making excuses and just do it! Granted, that's easier said than done. But it's essential to have the right frame of mind if you're going to succeed.

10 Tips for a No-Excuses, Healthier Lifestyle

Say goodbye to all the excuses and break the cycle of bad  habits  with  these  10  tips  that  will  set  you  on course toward a successful weight loss journey:

1. Find a buddy to join you in regular physical activity. It's always more fun to walk or work out with a friend. And when you know your buddy is counting on you, it strengthens your commitment.

2. Make a commitment to yourself. Acknowledge that making an investment in your physical and emotional well-being is important both to you and your family. Give yourself permission to spend time on you. The "to-do" list can wait.

3.  Learn  to  enjoy  healthier  foods.  Eat  a  variety of fruits, vegetables, whole grains, and low-fat dairy products. These foods are the foundation of a healthy diet because they are low in fat and high in nutritional value.  They  also  provide  great  satisfaction,  allowing you to feel full on fewer calories.

4. Discover an activity you enjoy. It could be riding a bike, walking in the mall, playing tennis, swimming, or Pilates. Consider signing up for an exercise class where you can meet new friends. When your physical activity is fun, it becomes a part of your day that you look for- ward to.

5.  Establish  a  time of day for activity that works in your schedule. Many folks get up a little earlier to ex- ercise; otherwise, it gets squeezed out of their day. Early-morning routines energize you for the rest of the day and leave little room for excuses.

6. Be realistic with your physical activity and healthy eating goals. Start slowly, and gradually increase the duration  and/or  intensity  of  your  workouts  so  you don't burn out quickly. If you're not a vegetable fan, try some new recipes, experiment with unfamiliar tastes, and you may well begin to appreciate the deli- cious and versatile nature of low-calorie and nutritious veggies.

7. Track your progress in a journal, or keep it sepa- rately in a notebook. Writing it down is a testimony to your commitment, and it's rewarding to see your ac- complishments in writing.

8. Words of wisdom can help when you need a boost. Jot down inspiring words you see on message boards, read in articles, or get from friends. Keep them with you, and turn to them in time of need.

9. Reward yourself when you meet your goals for a week or longer. Give yourself something special (preferably not food). Go to the movies, get a mani- cure, or get your car washed.

10. Change your lifestyle once and for all. Eating more healthfully and getting active for a few weeks is great, but it's not the answer. Adapt your lifestyle by incor- porating healthier behaviors and keeping at them until they become automatic. Take a hard look at the way you're eating and exercising, and commit to making small changes that you can live with over time. Small changes add up to big results if you keep them up.

Join us for a meeting to learn more!

Deck the Halls...

A time of festivity, parties, shopping, entertaining, religious observances, family gatherings, and decorating, the holiday season can be full of excitement and promise. However, with this time of year inevitably comes stress.

For many, the first signs of holiday stress emerge around Halloween, when stores start stocking shelves with Christmas decorations and candies. People begin to feel the clock ticking and that there is not enough time to fit in everything. We often have higher expectations for this time of year than for any other, which places even more pressure on us and increases the likelihood we may end up disappointed.

Signs of stress may include feeling impatient, worried, cranky, and, in some cases, depressed. People might experience sleep or appetite disturbances, or other physical complaints such as muscle tension, headache, fatigue, or stomach aches. Children are not immune to this stress. Parents set the pace for their kids, and they, too, can feel the sense of urgency.

Following are some tips to help you minimize holiday stress. Major themes in these recommendations include: 

•           Simplify.

•           Let go of unrealistic expectations, particularly the desire for perfection.

•           Invest your energies wisely.

Some tips to Instantly Reduce Stress

Laugh Out Loud

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Pet your Dog

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Clean the Clutter

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Drink some OJ

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Sing a Song

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Take a Walk

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Chew some Gum

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Take a Deep Breathe

Join us for a meeting to learn more.

BREAKFAST...are you in the club?!

Funny Pun for one of my all time favorite movies...The Breakfast Club

Breakfast isn't just the most important meal in the day...it can be the yummiest.  The word breakfast means: to BREAK a FAST!  That means that your body is in starvation mode until you eat something.  If your metabolism isn't working, you're not allowing your body to work effectively.

If you remember nothing else...when you're choosing your breakfast, think - PROTEIN and FIBER!!  Make sure your breakfast includes both to help fill you up and sustain you until lunch.  Try to limit your processed carbs and sugar!

Research shows that the heartier your breakfast, the more likely you are to meet your wellness goals and avoid metabolic disease (by 40% when compared to breakfast skippers). 

Some yummy breakfast ideas:

• GREEN MONSTER!  (http://www.greenmonstermovement.com/)
• Whole Wheat english muffin/waffle with natural peanut butter and a Banana
• Low Sugar WHOLE Oatmeal with a handful of nuts/fruit (beware of raisins)

Try to make your breakfast include all 4 of the below:

• Fruit and/or Veggies: green monster, banana, berries, oranges, (beware of juice)
• Whole Grains: oatmeal (try steel cut), whole grain bagel, waffle, English muffin, ground flax seed)
• Low-fat protein: natural peanut butter, lean meat (Canadian bacon, veggie sausage, egg whites/substitute
• Low-fat dairy: skim milk, low fat yogurt, low-fat cheese, cottage cheese

There are lots of excuses for not eating breakfast but your body needs to be kick started each morning.  Try it and you'll see a difference.  Being hungry (truly hungry - not stressed or bored) is a GREAT sign that your body is working...FEED IT and...join us for a meeting this week!

Thanksgiving Survival Guide

Do you know that the average Thanksgiving dinner has over 2000 calories? It can be a real challenge if you are watching your waistline. The following are some eating tips so that you can still look good and be healthy after the Thanksgiving dinner without having to deprive yourself.

If you are a guest:

• Don't go to the Thanksgiving dinner hungry: we often eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.
• Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.
• Turkey - go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol. Save your appetite for the side dishes and desserts.
• Side Dishes - watch your portion size: go for smaller portions. This way you can sample all the different foods. Moderation is always the key.
• Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal. For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key.
• Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free water to help fill up your stomach and keep you hydrated.

If you are the honorable chef:

• Substitute high fat ingredients with lower-fat or fat-free ingredients: Learn about the 5 easy steps to recipe substitutions or see table below.
• Leftover Turkey? Instead of turkey sandwiches, use the leftover turkey to make a pot of soup with fresh chunky vegetables.
• Experiment with new recipes: Simply doing a Google search you can find numerous delicious yet healthy low-fat contemporary Thanksgiving recipes. Experiment!

Join is for a meeting this week to learn more startegies!

Back to Basics: Protein

The Power of Protein

Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.

So you may assume the solution is to eat protein all day long. Not so fast, say nutritionists.

The truth is, we need less total protein that you might think. But we could all benefit from getting more protein from better food sources.

Good Protein

Seafood

Seafood is an excellent source of protein because it's usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry

Stick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese, and Yogurt

Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of protein but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low fat dairy to keep bones and teeth strong and prevent osteoporosis.

Eggs

Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans

One-half cup of beans contains as much protein as an ounce of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin

This great and versatile white meat is 31% leaner than 20 years ago.

Soy

Fifty grams of soy protein daily can help lower cholesterol about 3%. Eating soy protein instead of sources of protein higher in fat -- along with a healthy diet -- can be heart healthy.

Lean Beef

Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.

Protein on the Go

Grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of protein and is low in sugar and fat.

Protein at Breakfast

Research shows that including a source of protein like an egg or Greek yogurt at breakfast along with a high fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day.

Join us for a meeting this week to learn more.

Got Milk??

  Low-Fat Is the Answer

A recent study showed that the more servings of dairy foods that adults consumed, the greater the percentage of their total calories that came from saturated fat (definitely not a good thing).

But the other side to the story is that their intake of many key nutrients -- like protein, calcium, magnesium, folate, B1, B2, B6, B12, and vitamins A, D, and E -- also increased along with the number of dairy servings.

So how do you get all those great nutrients from dairy without the drawbacks? Low-fat dairy is the answer! As you decrease the fat in dairy products, you cut calories, saturated fat, and cholesterol, while protein, calcium, and most other vitamins and minerals remain high.

Here are six reasons you should include low-fat dairy foods in your diet:

Calcium and Protein

Some dairy items have impressive levels of two things many of us need more of: calcium and protein. I'm sorry to say that ice cream falls a bit short on these two nutrients, but low-fat milk, yogurt, cottage cheese, and reduced-fat cheese pack a protein and calcium punch in every serving. Just a cup of lite nonfat yogurt, for example, gives you a third of your daily recommended calcium intake, along with 17% of your estimated daily protein intake.

Vitamin D

Many brands of milk are fortified with vitamin D, and now some yogurt manufacturers are joining in. Vitamin D is an important vitamin, yet many of us don't get enough in our diets. Our bodies can actually make vitamin D if we get adequate sunlight, but this can be a problem for people who are housebound or who live in areas that don't get a lot of sun.

Drinking vitamin D-fortified low-fat milk is an easy way to boost your vitamin D. Vitamin D has long been known for promoting healthy bones through its role in calcium absorption. And recent research has indicated that it may be helpful for all sorts of other things, from reducing the risk of certain cancers to lowering blood pressure.

Bone Density

Getting calcium from food, rather than supplements, seems to do your bones good. A study in Finland looked at changes in bone thickness and density in girls 10 years old-12 years old whose diets were supplemented with either cheese, calcium, or calcium plus vitamin D. The cheese-eating group appeared to have bigger increases in bone mass than the other groups.

Blood Pressure

Researchers in Spain who studied more than 5,000 adults found that those who reported consuming the most low-fat dairy (mostly skim and reduced-fat milk) were 54% less likely to develop high blood pressure over a two-year period than those with the lowest intakes of low-fat dairy.

Calcium has been suspected of having an effect on blood pressure in the past. But the Spanish researchers found that only calcium from low-fat dairy products was related to a lower blood-pressure risk. The researchers suggested that this could have something to do with the proteins found in low-fat dairy (caseins and whey), which may have actions similar to those of blood pressure-lowering drugs.

Weight

In a recent review article, a researcher from the University of Alabama at Birmingham noted that although an analysis of overall calcium consumption has not linked calcium to greater weight loss, there is increasing evidence that calcium from dairy products may play a role in body-weight regulation.

For any or all of the above reasons, aim to work in some low-fat dairy each day, whether it's from skim or 1% low-fat milk, low-fat yogurt, cottage cheese, reduced-fat cheese, or a combination.          

- WebMD

Join us for a meeting to learn more!

Back to Basics: Whole Grains

Whole Grains are Healthier

Whole grains contain all three parts of the kernel. Refining normally removes the bran and the germ, leaving only the endosperm. Without the bran and germ, about 25% of a grain’s protein is lost, along with at least seventeen key nutrients. Processors add back some vitamins and minerals to enrich refined grains, so refined products still contribute valuable nutrients. But whole grains are healthier, providing more protein, more fiber and many important vitamins and minerals.

Whole grains currently make up about 10-15 percent of grains on supermarket shelves. At a time when health professionals urge consumers to eat at least half of their grains as whole grains, it’s a challenge for consumers to find these healthier whole grains in a sea of refined grain foods.

The main benefits of whole grains

Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily. The message: every whole grain in your diet helps!

The benefits of whole grains most documented by repeated studies include:

• stroke risk reduced 30-36%
• type 2 diabetes risk reduced 21-30%
• heart disease risk reduced 25-28%
• better weight maintenance

Other benefits indicated by recent studies include:

• reduced risk of asthma
• healthier carotid arteries
• lower risk of colorectal cancer
• healthier blood pressure levels

Join us for a Healthbeat meeting to learn more.

Ready for Change?

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of every successful weight-loss program remains a healthy, calorie-controlled diet combined with exercise. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? 

1. Make a commitment

Permanent weight loss takes time and effort — and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.

To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits. So as you're planning new weight-loss-related lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle. Then, once you're ready to launch your weight-loss plan, set a start date and then — start.

2. Find your inner motivation

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan? Make a list of what's important to you to help stay motivated and focused, whether it's an upcoming beach vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. Perhaps you want to post an encouraging note to yourself on the pantry door, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and who will share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation to stick to your weight-loss goals. If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins and recording your diet and exercise progress in a journal.

3. Set realistic goals

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week, although initially you might lose weight more quickly than that if you make significant changes — just be sure the changes are health supporting. To lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular exercise.

When you're setting goals, think about both process and outcome goals. "Exercise regularly" is an example of a process goal, while "Lose 30 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your processes — your habits — is a key to weight loss. Also make sure that your goals are SMART: specific, measurable, attainable, relevant and time-limited. An example of a SMART goal is aiming to walk for 30 minutes a day, five days a week for the next three months, and logging your results.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

In particular, get your weight loss started by eating a healthy breakfast every day; eating at least four servings of vegetables and three servings of fruits daily; and using healthy fats, such as olive oil, vegetable oils and nut butters. In addition, cut back on sugar, choose low-fat dairy products and keep meat consumption to a 3-ounce portion (about the size of a deck of cards).

5. Get active, stay active

The key to weight loss is burning more calories than you consume. Because 3,500 calories equals about 1 pound (0.5 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).

While you can lose weight without exercise, exercise plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Any extra movement helps burn calories, though. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

6. Change your perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine. After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges — you have to plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.  – Mayo Clinic

Learn more...Join us for a meeting this week!!!  Hope to see you there!

Small Changes yield BIG Rewards

 If your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. New research shows that taking baby steps--not giant leaps--is the best way to get lasting results. A study published in the Annals of Behavioral Medicine found that participants who made one small, potentially permanent change in their food choices and/or physical activity each week (such as drinking one fewer can of soda or walking 5 more minutes each day) lost more than twice as much belly fat, 2 1/2 more inches off their waistlines, and about 4 times more weight during a 4-month program, compared with those who followed traditional calorie-restriction and physical-activity guidelines.

"When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it's too hard to follow," says Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University.  Once these healthy habits become second nature, they'll benefit you for a lifetime.  -WebMD

This week I challenge you to make the commitment of one small change for the next week.  Some options include:

1. Replace all refined carbs with whole grains (allow 100 free calories)
2. Drink 2 liters (64 oz) water everyday
3. Eat 5 servings of veggies each day
4. Try a new Veggie each day
5. Sleep 7-8 hours each night
6. Eat Breakfast (within 2 hours of waking up)
7. Bring your lunch from home
8. Take a 5 minute walk immediately following each meal
9. Eat 5 small meals every day (meals must consisted of a protein and a whole grain)
10. Write in : __________________________________________________

Which one will you choose?!?  note: this is an exercise to challenge yourself.  Please choose to a healthy habit that you haven't already integrated into your life :)

Join me for a meeting this week to learn more or take a look at this week’s flyer.

Shopping Survival Guide

The typical American consumer hits the grocery store at least twice a week. Why, then, does it feel like we never have anything to eat at home? Follow the advice below to make sure you not only have a well-stocked pantry for healthful eating, but are buying the right products at the right time in the right way.

 

1. Rule number one: Buy fresh food! There is no simpler, no easier, no plainer measure of the healthiness of your food than whether it comes in boxes and cans or is fresh from the farm or the fields. If more than half your groceries are prepared foods, then you need to go back to the healthy side by picking up more fresh vegetables, fruits, seafood, and dairy.

2. Shop the perimeter of the store. That’s where all the fresh foods are. The less you find yourself in the central aisles   of   the   grocery store, the healthier your shopping trip will be. Make it a habit — work the perimeter of the store   for   the   bulk   of your groceries, then dip into the aisles for staples that you know you need.

3. Shop with a list. Organize your shopping list based on what you need for Breakfast, Lunch, Dinner and snacks.

4.  Food-shop with a full stomach.  We’re sure you’ve heard this one before, but it’s worth repeating.

5. Buy frozen. Frozen fruits and vegetables are often flash frozen at the source, locking in nutrients in a way fresh or canned can’t compete with. Stock your freezer with bags of frozen vegetables and fruits. You can toss the veggies into soups and stews, microwave them for a side dish with dinners, or thaw them at room temperature and dip them into low-fat salad dressing for snacks. Use the fruits for desserts, smoothies, and ice cream/yogurt toppings.

6. Try some of the new whole grain alternatives.   To- day you can find wonderful whole grain pastas and couscous, instant brown rice that cooks up in 10 minutes in- stead of the old 50, even whole grain crackers.   While you’re at it, pick up a bag of whole wheat flour to re- place the white stuff in your canister.

7. Choose prepared foods with short ingredient lists. We don’t expect you to cut out prepared foods entirely. Just remember: The shorter the ingredient list, the healthier the food usually is. Of course, if the ingredients are sugar and butter, put the item back on the shelf.

8. Look for fiber. You want at least 1 to 2 grams of fiber for every 100 calories you consume.

9. If partially hydrogenated oil, or trans fats are listed on the label, step away from the box and nobody will get hurt.

10. Whenever you find yourself reaching for a package of ground meat, switch over to the poultry section in- stead and pick up ground turkey, ground chicken, or soy crumbles. It works just as well as ground beef for meat- balls, meat loaf, or chili. This little substitution can cut more than 30 percent of the calories and at least half of the fat and saturated fat in a three-ounce

Join us for a meeting or see this week's flyer for more tips.