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.