Tips for Successful New Year's Resolutions

Why is it so hard to stick to New Year's Resolutions? Daniel Hall-Flavin, M.D., says, "Truly bettering yourself is a lifestyle change, not a spur-of-the-moment type of decision."

So, here are some tips to make your New Year's Resolutions successful, and achieve that lifestyle change you are hoping for:

1) Start slow. Start where you're at and build up from it and progress.
2) Have a specific goal. For example, you may say "I would like to lose some weight this year," but it would better if you said, "I want to lose 20 pounds this year."
3) Talk to others, experts if needed. A strong support system is key. Whether it is quitting smoking, losing weight, or being more organized find someone who is or has been successful in that same goal and talk to them. See what advice works for you, and use it.
4) Set a target date. It doesn't have to be the magical date of "January 1." Look ahead to see which date or plan will support you the most -- and be realistic.
5) Stay Positive. Behavior only changes from the positive. Remember there are programs to help you accomplish your goal. Also look ahead into the future, make a list of the "real" reasons you want to accomplish your goal. When you lack reasons to change, it is easy to fall back into old habits.
6) Avoid temptations. Don't be afraid to change your environment to help with your goals.
7) Tell your loved ones. Changing your habits for good may affect your inner circle of friends. Let them know what you're trying to do, and enlist their support in helping you achieve your goal.
8) Don't give up. Give yourself another chance. Most people slip up at some point. The people who are successful are the ones who get back on track. Look at how many days you still have left in the calendar year and see what you can accomplish before the year is up. Keeping your goals is all about commitment.
9) Reward yourself. Come up with rewards when you reach milestones and then when you accomplish your goal - just make sure that your rewards are not counter-intuitive to the process! 

Blood Pressure

Definition of Blood Pressure Terminology

• Systolic (top number): pressure against the blood vessels during the contraction phase of heartbeat
• Diastolic (bottom number): pressure against the blood during a relaxation phase of heartbeat
• Risk Factor: a circumstance or trait that increases a person's chance of developing a disease or condition
• Activities of Daily Living (ADL): things that we do commonly (work, feed ourselves, go places)

Healthy ("normal") Increase in Blood Pressure

• During heavy lifts
• During and temporarily following aerobic exercise
• This includes activities of daily living (ADL)
• Examples
• Climbing Stairs
• Hurrying to a meeting

Risk Factors for Long-Term, Unhealthy High Blood Pressure (Hypertension)

• Independent (non-controllable) Risk Factors
• Age: over 45 for men, 55 for women
• Gender: Hypertension occurs among men more often than women
• Race: African American people are more prone to having hypertension than Caucasian people
• Family History: If an immediate relative has high blood pressure, you are more likely to have it.
• Dependent (controllable) Risk Factors
• Being overweight or obese
• Not being physically active (sedentary)
• Using tobacco
• Too much salt (sodium) in your diet
• Drinking too much alcohol
• Stress

Ranges of Blood Pressure

• Normal
• 115-120/75-80mm Hg
• Consult your doctor if or when your BP is in the below categories
• Pre-hypertension
• 121-139/81-89mm Hg
• Stage 1 Hypertension
• 140-159/90-99mm Hg
• Stage 2 Hypertension
•  Greater than or equal to 160/100

Hypotension

• Abnormally low blood pressure
• Hypotension is generally considered as systolic blood pressure less than 90mm HG or diastolic less than 60mm Hg
• Blood pressure is generally considered too low only if noticeable symptoms are present
• Symptoms may include:
• Blurry vision
• Confusion
• Dizziness
• Fainting (syncope)
• Light-headedness
• Sleepiness
• Weakness
• Low blood pressure is commonly caused by drugs such as:
• Alcohol
• Anti-anxiety medications
• Certain antidepressants
• Diuretics
• Heart medicines, including those used to treat high blood pressure and coronary heart disease
• Medications used for surgery
• Painkillers

• Other causes of low blood pressure include:
• Advanced diabetes 
• Anaphylaxis (a life-threatening allergic response)
• Changes in heart rhythm (arrhythmias) 
• Dehydration 
• Fainting 
• Heart attack 
• Heart failure 
• Shock (from severe infection, stroke, anaphylaxis, blood loss, or heart attack. 

•  Prevention: If you have low blood pressure, your doctor may recommend certain steps to prevent or reduce your symptoms. This may include:

• Avoiding alcohol
• Avoiding standing for a long time (if you have NMH)
• Drinking plenty of fluids
• Getting up slowly after sitting or lying down
• Using compression stockings to increase blood pressure in the legs

Serving Size Guidelines

Food Group                                   Daily Calorie Goals
                                    1,200                      1,400                    1,600      
Vegetables*                         4 or more                  4 or more              5 or more
Fruits*                                 3 or more                  4 or more              5 or more
Carbohydrates                           4                               5                           6
Protein/Dairy                              3                               4                           5
Fats                                           3                               3                           3
*These food groups have been modified to be "unlimited" amounts

Daily Serving Recommendations:
These serving sizes are part of the Mayo Clinic Healthy Weight Pyramid, a pyramid designed to promote weight loss and improve long term health. If you are losing weight too fast or you're too hungry, you may need to adjust your calorie level.

Using Visual Cues:
You don't need to memorize a food list or carry around measuring cups to get a better grasp on serving sizes. Instead use common visual cues to remind yourself. How? Many foods match up to everyday objects. For example, a medium pepper is about the size of a baseball and equals one vegetable serving.

While not all foods perfectly match visual cues, this method can help you better judge serving sizes and practice portion control, which may help with weight loss. If you think the serving seems small, don't panic! Remember you can eat multiple servings each day from each food group on the pyramid.

Fruits: Apples and more
One small apple is about the same size as a tennis ball and equals one fruit serving, or about 60 calories.

Fruit                                              1 serving size (60 calories)
Apple, sweetened                                                  1/3 cup
Banana                                                                  1 small
Cherries                                                                15 whole  
Strawberries, whole                                             1-1/2 cups
100 percent fruit juice, unsweetened                        1/2 cup

Vegetables: Raw spinach and more
Two cups of raw spinach are about the same size as two baseballs and equals one vegetable serving, or about 25 calories.

Vegetable                                      1 serving size (25 calories)
Asparagus, cooked                                                6 spears (1/2 cup)
Cauliflower                                                           1 cup florets (about 8)
Green beans, canned or frozen                                     2/3 cup
Tomato sauce, canned                                                 1/3 cup
Zucchini, cooked or fresh                                             3/4 cup

Carbohydrates: Brown rice and more
One-third cup of cooked brown rice is about the same size as a hockey puck and equals one carbohydrate serving, or about 70 calories.

Carbohydrate                                        1 serving (70 calories)
Bagel, whole grain                                                    1/2 bagel (3-inch)
Bun or roll, whole-grain                                                 1 small
Cereal, cold, flake-type                                                3/4 cup
Crackers, whole-wheat                                                    8
Muffin, any flavor                                                          1 small

Protein/dairy: Cheese and more
One and a half to two ounces of low-fat hard cheddar cheese is about the same size as three to four dice and equals one protien/dairy serving, or about 110 calories.

Protein/dairy                                               1 serving (110 calories)
Cheese, ricotta, part-skim                                              1/3 cup
Cheese spread, American                                              1 ounce
Milk, skim or 1%                                                           1 cup
Soy milk, low-fat                                                            1 cup
Yogurt, plain, unsweetened                                             1 cup

Protein/dairy: Hamburger and more
A 2-ounce patty of cooked lean hamburger is about the same size as two-thirds of a deck of cards and equals one protein/dairy serving, or about 110 calories.

Protein/dairy                                           1 serving (110 calories)
Baked beans, canned                                                    1/2 cup
Egg                                                                               1 whole
Fish (haddock), grilled or broiled                                   3 ounces
Pork sausage, smoked                                                2 small links
Tofu, firm or silken soft                                              2 slices (1 inch width)

Fats: Almonds and more
It's easy to overestimate a serving of almonds and other nuts because they're so small. Just seven whole almonds (or 4 teaspoons slivered) equal one fat serving, or about 45 calories.

Fat                                                         1 serving (45 calories)
Avocado                                                                    1/6 section of fruit
Bacon, pork                                                                     1 slice
Butter, regular                                                                1 teaspoon
Peanut butter, chunky or smooth                                  1.5 teaspoons
Salad dressing, ranch, regular                                         2 teaspoons

Sweets
Foods in the sweet group of the pyramid include sugar-sweetened beverages, candies, cakes, cookies, pies, doughnuts, and added table sugar, among many others. The pyramid recommends that if you eat sweets, you limit them to 75 calories a day. For convenience, you can average the calories out over a week, but aim for less than 500 sweet calories a week.

Sweet                                                         1 serving (75 calories)
Hard candy peppermints                                                    4 pieces
Jelly beans, regular                                                             8 pieces
Jelly beans, small                                                              20 pieces
Maple syrup                                                                 1.5 tablespoons
Sweetened cola                                                           6 ounces (1/2 can)
 
 


  

Fruit and Vegetable Color Code

Blues and Purples:

• Blueberries, blackberries, purple grapes, plums, raisins, eggplants
• Benefits: Keep memory sharp and reduce risk of many cancers including prostate cancer

Greens:

• Kiwi, honeydew, spinach, broccoli, romaine lettuce, brussel sprouts, cabbage
• Benefits: Protect bones, teeth, and eyesight

White:

• Pears, bananas, mushrooms, cauliflower, onions, garlic
• Benefits: Lower LDL cholesterol and reduce risk of heart disease

Reds:

• Watermelon, strawberries, raspberries, cranberries, cherries. tomatoes, radishes, red apples
• Benefits: Help prevent Alzheimer's Disease and improve blood flow to the heart

Yellow and Orange:

• Oranges, grapefruit, peaches, cantaloupe, mangoes, pineapple, squash, carrots
• Benefits: Boost immune system and help prevent eye disease 

Serving Sizes - Your Plate

Grains:

• Make at least half of your grains whole grains
• Include foods like brown rice, oatmeal, whole grain/whole wheat bread, whole grain/whole wheat tortillas.
• Check the ingredient list for the words "whole grain" or "whole wheat". The label must say 100% whole wheat on the package. 

Vegetables:

• Make at least half of your plate vegetables (or fruits)
• Any vegetable or 100% vegetable juice counts (raw, cooked, dried/dehydrated, canned)
• Make sure you vary your vegetables

Fruits:

• Make at least half of your plate fruit (or vegetables)
• Any fruit or 100% fruit juice counts

Dairy:

• Includes milk, yogurt, cheese, fortified soy milk
• Switch to fat-free or low fat (1%) milk
• When recipes call for sour cream substitute plain yogurt or use fat-free evaporated milk instead of cream
• Milk and yogurt have more potassium and less sodium than most cheeses

Protein:

• Meat, poultry, seafood, beans/peas, eggs, processed soy products, nuts, and seeds
• Select a variety of protein foods (include at least 8 oz of cooked seafood per week; unless your physician advises you not to)

Oils:

• Oils are fats that are liquid at room temperature
• 6 teaspoons or less are allowed per day
• Choose healthy oils like olive, fish, canola, etc.
• Most healthy oils are high in monounsaturated and/or polyunsaturated fats, and low in saturated fats
• Oils are important to your daily diet and should not be eliminated completely

List of Vitamin D and Calcium Levels in Food

Vitamin D

                      Food                                                                       IUs/serving                            .
Cod liver oil, 1 tablespoon                                                                  1,360
Salmon (sockeye) cooked, 3 ounces                                                     447
Mackerel, cooked, 3 ounces                                                                 388
Tuna fish, canned in water, drained, 3 ounces                                        154
Orange juice fortified with Vitamin D, 1 cup                                          137
Milk, nonfat, reduced fat, and whole, Vitamin D fortified, 1 cup           115-124
Yogurt, fortified with 20% of the DV for Vitamin D, 6 ounces                 88
Margarine, fortified, 1 tablespoon                                                           60
Liver, beef, cooked, 3.5 ounces                                                             49
Sardines, canned in oil, drained, 2 sardines                                             46
Egg, 1 large (Vitamin D is found in yolk)                                                 41
Ready-to-eat cereal, 0.75-1 cup                                                            40
Cheese, Swiss, 1 ounce                                                                           6

Calcium

                       Food                                                               Calcium in milligrams (mg)                    .
1 cup of milk                                                                                            300
6 oz of yogurt                                                                                           350
1 oz hard cheese (cheddar)                                                                       240
2 slices processed cheese                                                                         265
1/4 cup cottage cheese                                                                             120
1/2 cup soft serve frozen yogurt                                                                100
1/2 cup ice cream                                                                                      85
1/2 cup tofu                                                                                             258
1/2 cup into beans or chick peas                                                                40
1/4 cup almonds                                                                                        95
1 tablespoon almond butter                                                                        43
1 tablespoon sesame seeds                                                                        90
1 tablespoon Tahini                                                                                    63
1/4 cup Brazil nuts or hazelnuts                                                                  55
8 medium sardines (canned)                                                                     370
3 oz salmon                                                                                             180
1/2 cup oysters (canned)                                                                           60
1/2 cup shrimp (canned)                                                                            40
1 cup kale                                                                                                 94
1 cup broccoli                                                                                          178
1 cup celery                                                                                              54
1 cup cooked green beans                                                                         58
1 cup cooked butternut squash                                                                   84
1 cup cooked sweet potato                                                                        70
1 medium navel orange                                                                               56
2/3 cup raisins                                                                                            53
10 medium dried figs                                                                                 269
1 cup calcium-fortified orange juice                                                           300
1 cup enriched soy milk                                                                            300
1 cup enriched rice milk                                                                            300                                                                         

Three Ingedients for Bone Health

1. Calcium

• Most abundant mineral in the body
• Required for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling, hormonal secretion, and strong bones. 
• The body uses bone tissue as a source of calcium to maintain constant concentrations of calcium in blood, muscle, and inter-cellular fluids.
• Can be obtained from foods but sometimes a dietary supplement is helpful.
• RDA for males and females ages 19 to 50 is 1,000 mg, and jumps to 1,200 mg for females over 51.
• For people who struggle to get enough calcium from food sources, supplementation may be an option.
• Untreated calcium deficiency can lead to serious complications, such as osteoporosis, hypertension (high blood pressure), and cardiac arrhythmia's. 

2. Vitamin D

• Is a fat-soluble vitamin and helps maintain strong bones by helping the body absorb calcium.
• Inadequate amounts of Vitamin D can cause bones to become soft, thin, and brittle.
• RDA for both males and females ages 1 to 70 is 600 IU. Vitamin D is found naturally in very few foods, so fortification and supplementation is common.
• Our bodies can make Vitamin D when our skin is exposed to sunlight. The general recommendation is to spend about 15-20 minutes in the sun without sunscreen, then slather it on so that you do not over expose your skin to the unhealthy sun rays.
• People with darker complexion may need longer time outdoors, If you live in an area that does not get significant exposure to the sun most months of the year (like me), it is important to talk to your doctor about Vitamin D supplementation. 

3. Strength Training

• Vital for women and men at every age
• Bone is living tissue and like muscle, responds to exercise by becoming stronger. The best exercise for your bones is the weight-bearing kind because it forces you to work hard against gravity.
• Some example of weight-bearing exercises are weight training, jumping, and even dancing.

Caffeine

Consumption

• Average caffeine consumption in the US is about 200 mg
• Equivalent to 2 cups of coffee a day
• 10% of the US population ingests more than 1000 mg per day
• About 5 cups of coffee

How Does Caffeine Work?

•  In your brain there is something called Adenosine and it only likes to hang out with certain receptors.
• When the Adenosine and these receptors attach, you get drowsy
• When caffeine is present, it attaches to the receptors so that Adenosine cannot
• When your pituitary gland notices the attachment it thinks there is an emergency, so it triggers your adrenal gland to produce adrenaline.
• In addition, caffeine bumps up your dopamine levels
• The result? A caffeine high!

What Does Caffeine Do to the Body?

• Caffeine acts as a stimulant on the central nervous system
• Increase heart rate
• Increase blood pressure
• More awake and energetic
• Diuretic, increase urine production
• Side effects of caffeine
• Upset stomach
• Muscle tremors
• Anxiety
• Jitters
• Inability to focus
• Irritability
• Insomnia
• Potential development of ulcers
• Gastrointestinal unrest and nervousness
• With higher doses, the risk of irregular heartbeats increases

Curbing Your Caffeine Habit

• Keep tabs and educate yourself
• Start paying attention to how much caffeine you're getting from food and beverages
• It may be more than you think (includes chocolate)
• Read labels carefully
• Cut back
• Do it gradually
• For example, drink one fewer can of soda or drink a smaller cup of coffee each day
• Avoid drinking caffeinated beverages late in the day
• Go decaf
• Most decaffeinated beverages look and taste the same as their caffeinated counterparts
• Shorten the brew time or go herbal
• When making tea, brew it for less time
• Check the bottle
• Some over-the-counter pain relievers contain caffeine (as much as 130 mg in some)

Blood Cholesterol

Cholesterol:

• Is a protein that is found in plasma.
• Plays an important role in hormone use in the brain and building of healthy cells, as well as some vital hormones.

Types of Cholesterol:

• High-Density Lipoprotein (HDL): considered the "good" cholesterol. 
• Function: Deliver cholesterol to liver or hormone producing organs.
• Low-Density Lipoprotein (LDL): Considered the "bad"cholesterol.
• Reason: This type of protein attaches to other proteins in the blood and over time can begin to deposit on the walls of blood vessels. This, in turn, leads to narrowing of the walls of blood vessels.

Lifestyle Choices Associated with Cholesterol:

• Maintain a healthy weight for your gender, age, height, and build.
• Losing excess weight, even 5-10 pounds, can help lower total blood cholesterol levels.
• Eat Heart-healthy foods.
• Examples: whole grains (oatmeal, brown rice); fruits and vegetables; fish (especially salmon, mackerel, and herring.
• Exercise regularly.
• 30-60 minutes of aerobic activity most days of the week can help improve cholesterol levels.
• Don't smoke. 
• If you currently smoke, don't be discouraged! Quitting can improve your HDL level.And the benefits don't end there. Just 20 minutes after quitting, your blood pressure decreases. Within 24 hours, your risk of heart attack decreases. Within one year, your risk of heart disease is half that of a smoker's. Within 15 years, your risk of heart disease is similar to that of someone who's never smoked.
• Drink alcohol only in moderation.
• This means one drink a day for women, and one to two drinks a day for men. 

Guideline Numbers for Total Cholesterol:

• Desirable: Below 200mg/dL
• Borderline high: 200-239mg/dL
• High: 240mg/dL

*Cholesterol levels are measured in milligrams of cholesterol per deciliter of blood in the United States and some other countries. Consider these numbers as general guidelines when you get your lipid panel (cholesterol test) results back to see if your cholesterol falls in optimal levels.

Tips to Not Overeat Over the Holidays

Thanksgiving, Christmas, New Years; they are all great. Fun with friends, family, and lots and lots of food... well, for those who want to eat healthy or lose weight, maybe the food is a problem. How many times have we heard "I'll start my diet AFTER the holidays"? Here are some tips to avoid overeating over the holidays, which hopefully will be beneficial at other times as well (vacations, birthdays, stressful days). Because, after all, aren't we happy when we're healthy?

1) Start the day off with physical activity. Sign up for a 5K Run/Walk, go for a bike ride, dance with your kids. By starting the day off right you'll have a healthy mindset going into the meal.

2) Make a promise to your best friend or loved one to write down every single bite that you consumed. The idea of having to share your food list with someone else is quite intimidating, and just keeping a what-I-ate-at-____________ list can prevent pigging out.


3) Don't starve all day to "save up" space for the meal. Instead, have a little bit of protein (a hard-boiled egg) and some high-quality carbs (a few celery sticks) before your the gathering. That will help to prevent you from pigging out. 

4) When you begin your meal, always have protein first. Then go for the vegetables. Hold off on carbs until last. The protein will help slow down the absorption of the carbs and will fill you up more quickly.

5) Limit the amount of appetizers you consume.

6) Before you begin eating dinner, drink a glass of water.  This will help you feel fuller.

7)  Take small portions and eat slower than you normally would.  It takes the brain approximately 20 minutes to register that that stomach is full.  If you go up for seconds, make sure to take small portions again, and pace yourself.  Remember, it’s only food…you can always have some tomorrow.

8) When you want to go back for extra portions, ask yourself, is it your stomach that is truly hungry or is it your mouth that is seeking more flavor?  Usually it’s your mouth. That’s okay. Understand that you can have some more later, if and when you really do get hungry again.

9) If your mouth is telling you to eat more, chew on a piece of gum. This will take the flavor out of your mouth and give your teeth something to do.

10) Make or purchase a low-fat dessert to bring with you. This way you are sure that there is a delicious, low-fat alternative for you to enjoy.

10 Rules for Weight Loss

1. Embrace a lifestyle change
Make a plan that will stick, start with small changes, work on one behavior at a time, involve a friend, and never be afraid to ask for support.

• Focus more on what healthy foods you need to include in your meal plan. This will help to naturally squeeze out unhealthier options.

2. Let go of the "all or nothing" mentality
Weight loss does not have to mean deprivation.

• Allow yourself to have treats once in a while. Otherwise, you will feel too deprived and your plan could backfire.
• Include favorite higher-calorie foods in your meal plan. For example, if you adore fancy cheese, enjoy a small portion with slices of fresh pear or other fruit.

3. Keep a food journal
Did you know that most people recall only half of what they eat? A food diary can help you confront the truth about how much, when, and why you eat. Then you can slowly start making changes.

• Keeping a food journal is one of the top strategies used by successful dieters.
• A recent study found that dieters who tracked their food intake lost twice as much weight as those who didn't.

4. Eat regular meals and snacks
Are you guilty of skipping meals or slashing calories? Failing to eat enough only causes your hunger to soar and your resolve to weaken. Then it's easy to overeat, especially the wrong foods.

• Eat at regular intervals, every 3 to 4 hours, starting with a healthy breakfast.
• Don't save calories for later in the day. Instead, when you feel your hunger growing, eat a protein-packed snack such as low fat yogurt, cottage cheese, or peanut butter on toast. 

5. Get plenty of lean protein and healthy fat
Protein and fat take longer to digest and contribute to feeling full. When planning meals and snacks:

• For lean protein choose from eggs, cottage cheese, low-fat cheese, fish, chicken, turkey, lean meat, and beans.
• For healthy fats, choose small amounts of nuts and seeds, peanut butter, olive oil, and avocado.

6. Fill up on fiber
Wholesome carbohydrates are full of fiber. Along with protein and healthy fat, they will keep you full.

• Replace sugary and processed foods with bean soups, cooked vegetables, salads, and a variety of whole grains (brown rice, barley, whole-grain breads and cereals).
• At meal time, load up half your plate with vegetables. Dive the other half between protein and whole grain. 

7. Don't skip the weekend
Most people underestimate how much they eat on Saturdays and Sundays. It's easy to overindulge, thinking you will go back to good strategies throughout the week.

• If you are serious about getting the weight off, keep a handle on what you eat and drink 7 days a week.
• If you indulge, don't mindlessly munch on foods you don't absolutely love. Want some chips or a cookie? Take a small portions and savor every bite.

8. Practice portion control
Limiting portions is critical for weight control. And remember: Just because something is low in fat or high in fiber doesn't give you license to eat more. Calories are calories - they add up no matter what the source.

• When eating out, have an appetizer as your meal, split a main dish, or take left overs home for lunch the next day.
• Don't watch television or do other activities while you eat. You won't fully enjoy your food and may not realize how much you are eating.
• Eat slowly so your brain can get the message that your stomach is full.

9. Make exercise part of your day
If you want to trim down, you will need to get regular exercise most days of the week. Walk briskly, swim, garden, bike - do activities that get your body moving.

• Look for ways to fit exercise into your life. Park in the far parking lot, take the stairs when you can, walk your dog, etc.
• Always check with your doctor before you increase your exercise level.

10. Aim for slow, steady weight loss
Quick weight loss comes at a price. You risk losing precious muscle tissue and decreasing your metabolic rate.

• To maximize fat loss (and keep muscle), look for slow, steady weight loss, no more than 1 to 2 pounds per week.
• If you lose weight gradually, it is much more likely to STAY off in the long run.

Source: National Weight Control Registry

Body Specific Exercises

I just got invited to Pinterest and have been browsing it. I came across a website that is pretty neat. It is targeted to women, but basically you click on an area of the body that you want to work on, and it gives you exercises for those target areas. So, for those of you not familiar with a lot of exercises for the different muscle groups, this is a great site to check out.

http://www.divine.ca/en/health/exercise-finder/c_266/

Simple Swaps

I recently checked out the book "The Biggest Loser Simple Swaps: 100 Easy Changes to Start Living a Healthier Lifestyle". In there Cheryl Forberg, RD explores how the Biggest Loser contestants got to where they are and what we can do about it. She starts off by identifying ten key factors she believes played a vital role in weight gain and poor overall health. They are:

• Had absolutely no idea how many calories their bodies really needed (or how many they consumed each day).
• Frequently skipped breakfast and other meals.
• Didn't eat enough fruits or vegetables.
• Didn't eat enough whole grains.
• Ate too much "white stuff," such as flour, white pasta, white sugar, white rice, and simple carbohydrates.
• Didn't plan their meals in advance and often found themselves grabbing something on the go, which they ate standing up, in the car, or at their desks.
• Drank too many of their calories, but didn't drink enough water or milk.
• Didn't get enough exercise (if any).
• Prioritized other things - such as their families, friends, and jobs - over their own health and well-being.

If you are trying to lose weight, that may sound familiar! A lot of people are afraid that creating a healthier lifestyle will be too hard or expensive, or require too much time and effort. "Simple Swaps" is a great book that makes getting healthy a less daunting task. Living healthier does not mean you have to change everything at once; in fact, that is a great way to fail! So, pick which swaps make sense and are right for you. Then, once you mastered those, pick some more. You will notice the difference.

Here are some swaps to get you started:

1. Swap self criticism for self love.
2. Swap focusing on limitations for focusing on potential.
3. Swap wanting for needing.
4. Swap looking for a finish line (i.e. lose 10 pounds) to committing to a new lifestyle.
5. Swap caramel-, nougat-, and nut-laden candy bars for a couple with good, plain chocolate.
6. Swap defeat for confidence.
7. Swap your car for a bike.
8. Swap potato chips for fruit.
9. Swap fast food once a week for fast food once a month.
10. Swap fattening sauces for fresh salsa.
11. Swap self-consciousness for self belief.
12. Swap store bought lemonade for homemade limeade.
13. Swap big bags for little bags.
14. Swap microwave popcorn for popping your own kernels.
15. Swap a straw for a spoon. (Talking smoothies on this one.)
16. Swap grilled burgers for grilled portobello mushrooms.
17. Swap cakes and pastries for fruit.
18. Swap walking one block for walking two blocks. Increase a little each day.
19. Swap breakfast carbs for breakfast protein
20. Swap boxes and wrappers for leaves and peels. (More fresh produce and less processed food)
21. Swap your candy dish for a basket. (Reach for an apple, not an M&M)
22. Swap calories for water.
23. Swap unhealthy fats for flavorful oils. (Skip premade dressings and opt for a Tablespoon of sesame, extra virgin olive, or walnut oil instead)
24. Swap takeout for cooking in.
25. Swap shoveling for savoring.
26. Swap veggies for noodles. (Toss in 1/2 cup of cooked whole grain pasta to your salad)
27. Swap weighing yourself every day to weighing your food every day.
28. Swap gimmicks for nutrition information.
29. Swap a king sized dinner plate for a salad plate.
30. Swap a guilt trip for a pat on the back.
31. Swap a last minute menu choice for a plan.
32. Swap snack packs in your grocery cart for healthy snack ingredients.
33. Swap your couch for a treadmill.
34. Swap an extra hour at the office for an extra hour of sleep.
35. Swap a second helping for a good conversation.
36. Swap a doughnut for a phone call.
37. Swap a coffee break for a walk and talk.
38. Swap pizza crust for mushroom caps.
39. Swap lasagna for veggies. (Replace the pasta with thin slices of grilled or broiled zucchini or eggplant)
40. Swap white pasta for spaghetti squash.
41. Swap fruit for tomato salsa.
42. Swap potato chips for jicama chips.
43. Swap potatoes for other root vegetables. (turnips, parsnips, rutabagas)
44. Swap celery and carrots for bell peppers.
45. Swap bread for lettuce.
46. Swap iceberg for spinach.
47. Swap meat for vegetables.
48. Swap bacon for canadian bacon.
49. Swap egg yolks for whites.
50. Swap peas for edamame.
51. Swap meat for beans or tofu in your next curry.
52. Swap traditional yogurt for greek-style yogurt.
53. Swap tuna for salmon.
54. Swap rice for lentils.
55. Swap your cheese for fat-free, low-fat, or reduced-fat cheeses.
56. Swap chicken breasts for turkey breasts.
57. Swap water or broth for milk. (Milk is an exception for not drinking your calories)
58. Swap a bran muffin for an english muffin.
59. Swap rice for Quinoa.
60. Swap white pasta for whole grain pasta.
61. Swap two pieces of bread for one.
62. Swap potatoes for whole grains.
63. Swap white flour tortillas for whole grain tortillas.
64. Swap sugary cereals for whole grains.
65. Swap noodles for sauce and veggies.
66. Swap out empty calorie white flour waffles and pancakes.
67. Swap white bread for whole wheat.
68. Swap mayo for avocado.
69. Swap fruit for fruit AND nuts.(Almonds, cashews, walnuts)
70. Swap egg yolks for hummus.
71. Swap your regular pan for a non-stick version.
72. Swap butter for fruit spread. 
73. Swap granola for nuts.
74. Swap bad condiments for good ones. (Different mustards, salsas, low-sugar ketchups and barbecue sauce, vinegars)
75. Swap white for red. (Pasta sauce)
76. Swap 2 percent milk for fat free.
77. Swap chips for popcorn.
78. Swap ice cream for frozen fruit bars.
79. Swap sugar for sweet spices. (Cinnamon, nutmeg, cloves)
80. Swap candy for sugar free gum.
81. Swap white crumbs for wheat crumbs.
82. Swap popsicles for frozen grapes.
83. Swap salty snacks for homemade chips.
84. Swap oatmeal packets for quick oats.
85. Swap cornflakes for bran flakes.
86. Swap chocolate syrup for cocoa powder.
87. Swap milk chocolate for dark chocolate.
88. Swap diet soda for fizzy water.
89. Swap the juice carton for a pitcher. (Water filter)
90. Swap tonic water for club soda.
91. Swap sports drink for protein shakes.
92. Swap fruit juice for the real thing.
93. Swap short term planning for a long term plan.
94. Swap the mini bar for a jump rope.
95. Swap standing on two feet for standing on one.
96. Swap old sneakers for new ones.
97. Swap defeat for victory.
98. Swap sitting around for helping others.
99. Swap time for intensity.
100. Swap excuses for accountability.
101. Swap your desk chair for a stretch.
102. Swap high impact for low impact. (If knees and joints hurt, choose less stress)
103. Swap perfectionism for a healthy balance.
104. Swap emotional eating for journaling.
105. Swap sabotage for support.
106. Swap other people's needs for your own.
107. Swap good/bad for healthy/unhealthy.
108. Swap self loathing for self acceptance.

Okay, so I tricked you a little bit. #1-18 were contestant swaps and #19-108 were from the dietitian. There are more swaps in the book (I did not include all of them), as well as recipes and explanations. So, make some swaps today. I know I am going to!

Ten Great Reasons to Stay Active

1. People who exercise live longer, on average, than people who don't.
2. Active people have a lower risk of dying of heart disease and stroke, and they're less likely to develop high blood pressure.
3. The more active you are, the lower your risk of colon cancer.
4. The less active you are, the higher your risk of developing type 2 diabetes. And, if you already have type 2 diabetes, exercises can lower your blood sugar levels. 
5. In people arthritis, moderate exercise helps reduce joint swelling and pain and increases mobility.
6. Strength-building exercise helps counter bone loss.
7. Exercise makes you "functionally fit", meaning that it is easier for you to carry your groceries, do chores, and independently perform many other activities of daily life.
8. Because of the calming effects of exercise, active people are less depressed, and depressed people often feel better after they start exercising.
9. Exercise can save you money. If you can prevent serious - and costly - medical conditions such as heart disease, cancer, and osteoporosis, you'll have more money for other needs.
10. Exercise can be fun! Many of the activities you did as a child count as exercise. Dancing fast, walking your dog, bicycling, and gardening all strengthen your heart and lungs.

*Source: Biggest Loser: Simple Swaps

15 Tips for Weight Loss

Based on a study of WebMD experts across the country, here are 15 tips for weight loss. For more information, read the entire article here.
 

Drink plenty of water or other calorie-free beverages.

Think about what you can add to your diet, not what you should take away.

Consider whether you're really hungry.

Be choosy about nighttime snacks.

Enjoy your favorite foods.

Enjoy your treats away from home.

Eat several mini-meals during the day.

Eat protein at every meal.

Spice it up.

Stock your kitchen with healthy convenience foods.

Order children's portions at restaurants.

Eat foods in season.

Swap a cup of pasta for a cup of vegetables.

Use non-food alternatives to cope with stress.

Be physically active

The D Word

DIET - Some may think of this word and curse just thinking of it's implications. I commonly hear of people complaining that diets never work for them, that they are always way too hungry, that they feel tired, weak, and often end up eating more and gaining more weight because of it. And then, they give up. It is too hard to make that drastic change in their lives. They try different diets, but all with the same result. Why?

By definition diet is foods eaten by a particular person or group. So, really, we are all dieting. No matter our body size or composition what we put into our body is our diet. So, we are all in this together.

Those who want to lose weight want to do so immediately. They want a quick turn around and quick results. Fad diets are all over the place promising such results. The problem with fad diets are that they are just that, a fad. Results often times are disappointing AND dangerous. While you may see results from the start, the chances that the weight will stay off is slim. The fact is, there is not a fad diet out there that has shown it can make results stick. And, isn't the important thing what our weight is at the end of a decade, not at the end of a day?

The Institute of Medicine's expert panel has stated: "Because improvements in the quality of the diet and especially the amounts of food consumed are important to weight loss, as is modifying one's lifestyle to incorporate reasonable physical activity, any weight-loss program must attend to these two components, providing the participant with necessary information and, ideally, skills." So, it is the quality of the diet and the amount of food consumed that are important to the diet portion of weight loss.

In order to reach your weight loss goals get the word diet out of your mind! You want to make a lifestyle change that will allow you to maintain a healthy weight by eating nutritious foods from all of the food groups in the amounts that are right for your body without completely eliminating anything. Give yourself some time to change the way you eat. It did not take you a week to get to where you are at so don't expect to lose the weight as quickly. Allow room for small treats. Most of us gets cravings and if we give in to a small treat here and there we will not end up eating an entire bag of potato chips in a fit of desperation. Eating should be pleasurable as well as nutritious, so go ahead and indulge a little!

Here are some tips for eating healthy for a lifetime:

• Choose the right number of calories to maintain a healthy weight or lose weight slowly
• Eat food groups from all of the food groups everyday
• Pay extra attention to eating fruits and vegetables, they are the key to good health
• Choose whole grains instead of processed white breads and cereals
• Enjoy lean meats, poultry and fish, but watch your portion sizes
• Get enough calcium with low-fat dairy products, supplements or calcium-fortified foods
• Cook with heart-healthy canola and olive oils
• Allow yourself room for the occasional treat, but:
• Don't make a habit of eating lots of sugar, sodium and bad fats
• Don't skip breakfast, people who eat breakfast tend to stay at a healthy weight
• Snack on fresh fruits and a few nuts instead of a candy bar
• Start your dinner with a soup or salad
• Drink plenty of water
• Keep a food diary for a few months until you get used to choosing healthy foods all of the time
• Don't forget about exercise -- physical activity burns calories and builds muscle 

You need to find a lifestyle change that works for you. It should be rewarding and give you more energy, not be dreadful and make you feel depleted. Make small changes in your life now and you will see results that will stay for a lifetime.
 

Hunger Cues

1. Famished or starving; you actually feel weak or light-headed. Don't allow yourself to get to this point.
2. Very hungry; you can't think of anything else but eating. You're cranky and irritable, and you can't concentrate.
3. Hungry; your stomach is growling or feels empty.
4. A little bit hungry; you're just starting to think about your next meal.
5. Satisfied; you're comfortable and aren't really thinking about food. You're alert and have a good energy level.
6. Full satisfied; you've had enough to eat.
7. More than satisfied; you've had plenty to eat - maybe a little too much. Maybe you took a few extra bites.
8. Very full; you ate a little too much, but it tasted really good.
9. Uncomfortable; you're too full. You're bloated and tired, and you don't feel great. 
10. Stuffed; you;re uncomfortable and maybe even nauseated. Never allow yourself to get to this point.

If your hunger level is from 1-3, you should eat. If you're at level 4, drink a glass of water, chew a piece of sugar free gum, or do something else to distract yourself from eating. When you're trying to lose weight, try to stop eating when you reach level 5, but definitely no later than 6. If you've reached level 7, you've eaten too much. Anything above that is WAY too much and will sabotage your weight loss efforts.

*Source: The Biggest Loser:Simple Swaps

On the Front of the Package

Calorie Free: Product must contain less than 5 calories per serving.
Low Calorie: Food contains no more than 40 percent of the calories in the regular version.
Reduced Calorie: Contains at least 25% fewer calories than the regular version. Depending on how many calories the original version had, this doesn't necessarily guarantee that the food is low in calories.
Fat free: Can only contain 0.5 grams of fat per serving.
Low fat: 3 grams of fat (or less) per serving.
Light: 50% less fat than its regular counterpart.Depending on how much fat the original version had, this doesn't necessarily guarantee that the food is low in fat.
Reduced fat: 25% less fat than regular version. Again, this doesn't necessarily guarantee that the food is low in fat.
High fiber: Good term to watch for! Indicates one serving has at least 5 grams of dietary fiber.
Good source of fiber: Food product has 2.5-4.9 grams of fiber per serving.
More or added fiber: Product has at least 2.5 grams of fiber per serving. Doesn't necessarily mean it is high in fiber.
Low sodium: Contains half the sodium of the original.
Sugar free: Less than 0.5 gram of sugar per serving.