Answer: Busted!
Some vegetarians, just like non-vegetarians, can make food choices that contribute to weight gain. For example, they may eat large amounts of high-fat, high-calorie foods or foods with little or no nutritional value, such as vegetarian prepared/frozen foods that are high in fat or sugar.
Vegetarian diets should be as carefully planned as non-vegetarian diets to make sure they are balanced. A vegetarian diet can be a healthy way to eat. The key is to consume a variety of foods and the right amount of foods to meet daily energy and nutrient needs.
Additional nutrition information can be found at: http://missourifamilies.org.
Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516
Showing posts with label Diets. Show all posts
Showing posts with label Diets. Show all posts
Tuesday, July 17, 2012
Monday, May 14, 2012
Myth: Using a juicing machine is the best way to take in all that fruits and vegetables have to offer.
Due to fad diets that require cycles of “juice fasting,” juicing appliances can now be seen in many kitchens nationwide. Although using a juicer does allow for the concentrated consumption of the beneficial nutrients in fruits and vegetables, it leaves out one important component of whole fruits and vegetables: fiber. Fiber is a part of fruits and vegetables that cannot be digested by the human digestive system, allowing it to pass completely through the body. As fiber passes through the body it absorbs water, promoting the movement of material through the digestive system.
There are two types of fiber: insoluble and soluble. Insoluble fiber does not dissolve in water, while soluble fiber does. Both types are found in fruits and vegetables.
Insoluble fiber:
- Speeds up the elimination of waste through the digestive system
- Creates an environment that prevents microorganisms from producing toxic substances in the colon
Soluble fiber:
- May help to reduce cholesterol, specifically LDL (bad cholesterol)
- Regulates sugar absorption, preventing rapid increases in blood sugar levels
Although juicing fruits and vegetables retains most of the nutrients, the added fiber from consuming them whole helps us achieve optimal well-being.
For more information, visit MissouriFamilies.org.
Contributors: Klemens Ast, ARAMARK Dietetic Intern; Denise Schmitz, M.A., R.D., Nutrition and Health Education Specialist, University of Missouri Extension, schmitzda@missouri.edu, 816-482-5850
Thursday, May 3, 2012
Myth: The Paleo Diet is the most nutritious diet on the planet.
Answer: BUSTED!
The Paleo Diet is based on the idea that the standard American diet wreaks havoc with our Paleolithic (Old Stone Age) constitutions. It claims that anyone can lose weight and regain health by eating the way our hunter-gatherer ancestors ate – the diet that “nature intended.” Our Paleolithic ancestors may have been generally leaner, more fit, and with less prevalence of disease, but there are endless other contributors to those facts that must be taken into consideration. For example, our Paleolithic ancestors walked nearly 24,000 steps per day. Today, the average American walks closer to 5,000 steps daily. It is also important to remember that our ancestors had significantly shorter lifespans and lacked the scientific knowledge to diagnose diseases related to aging such as high blood pressure, heart disease or diabetes.
Here are the basic ground rules for following the Paleo Diet:
The foods encouraged on the Paleo diet can be more expensive. Processed grains and dairy are widely used in prepared foods, so eating out and consuming non-perishable items may be out of the question. Also, by eliminating all grains and dairy products you are also cutting out beneficial vitamins, minerals and fiber. Because the Paleo diet eliminates important foods, it is recommended that you take a multivitamin. When diets recommend supplementing with a multivitamin this is a “red flag” that the diet doesn’t supply all the nutrients you need.
Because this diet relies heavily on whole meats, fruits and vegetables which digest slowly, it can help keep blood sugar levels more stable than a diet high in processed carbohydrates and refined sugar. High protein and high fiber foods, when compared to low-fat, grain-based foods, fill you up and may help reduce hunger between meals.
Visit MissouriFamilies.org for more information about the health risks of low-carb diets.
Contributors: Loni Stewart, MU Dietetic Intern; Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu
The Paleo Diet is based on the idea that the standard American diet wreaks havoc with our Paleolithic (Old Stone Age) constitutions. It claims that anyone can lose weight and regain health by eating the way our hunter-gatherer ancestors ate – the diet that “nature intended.” Our Paleolithic ancestors may have been generally leaner, more fit, and with less prevalence of disease, but there are endless other contributors to those facts that must be taken into consideration. For example, our Paleolithic ancestors walked nearly 24,000 steps per day. Today, the average American walks closer to 5,000 steps daily. It is also important to remember that our ancestors had significantly shorter lifespans and lacked the scientific knowledge to diagnose diseases related to aging such as high blood pressure, heart disease or diabetes.
- All the lean meats, fish, and seafood you can eat
- All the fruits and non-starchy vegetables you can eat
- No cereals
- No legumes
- No dairy products
- No processed foods
The foods encouraged on the Paleo diet can be more expensive. Processed grains and dairy are widely used in prepared foods, so eating out and consuming non-perishable items may be out of the question. Also, by eliminating all grains and dairy products you are also cutting out beneficial vitamins, minerals and fiber. Because the Paleo diet eliminates important foods, it is recommended that you take a multivitamin. When diets recommend supplementing with a multivitamin this is a “red flag” that the diet doesn’t supply all the nutrients you need.
Because this diet relies heavily on whole meats, fruits and vegetables which digest slowly, it can help keep blood sugar levels more stable than a diet high in processed carbohydrates and refined sugar. High protein and high fiber foods, when compared to low-fat, grain-based foods, fill you up and may help reduce hunger between meals.
Visit MissouriFamilies.org for more information about the health risks of low-carb diets.
Contributors: Loni Stewart, MU Dietetic Intern; Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu
Wednesday, March 7, 2012
Myth: I can't go on a diet – they're too difficult & they never work
Answer: BUSTED!
Start by changing the way you think of it – focus on achieving overall good health, not just short-term weight loss. Diets do not have to be difficult. Setting realistic goals is the first step.
March 8, 2012 is “What’s on MyPlate Day?” The USDA wants to bring attention to MyPlate and recognize healthy eating behaviors. One message is to “Enjoy your food, but eat less.” This is excellent advice for those starting a “diet plan” to improve their overall health. To start eating less, try using a smaller plate. So many of us were brought up to finish everything on our plates, but this is not necessarily a good thing. Using a smaller plate allows you to finish everything without overeating. Be sure to eat slowly too. Eating slowly not only allows you to enjoy your food, but it also allows you to notice when you are full.
You can use the SuperTracker to help you look at what you eat and get tips for making healthier choices. SuperTracker was released on the ChooseMyPlate website in December of 2011. It helps you plan, analyze and track your diet and physical activity, and gives recommendations for improvement, including what and how much you should eat. Some of the topics are: Daily Food Plans; How Many Calories are Used (in physical activity); Calories Count Chart for Mixed Dishes; Empty Calories Chart; Solid Fats Chart; BMI Calculator; Portion Distortion; and Food Labeling. Using this tool will help you personalize the recommendations, set goals and measure your progress.
Getting to know what you eat and learning easy ways to eat healthier is a great way to start your journey to better overall health.
For more information and tips, visit these sites:
ChooseMyPlate.gov
MissouriFamilies.org
Contributor: Denise Schmitz, M.A., R.D., Nutrition and Health Education Specialist, University of Missouri Extension, schmitzda@missouri.edu, 816-482-5850
Start by changing the way you think of it – focus on achieving overall good health, not just short-term weight loss. Diets do not have to be difficult. Setting realistic goals is the first step.
March 8, 2012 is “What’s on MyPlate Day?” The USDA wants to bring attention to MyPlate and recognize healthy eating behaviors. One message is to “Enjoy your food, but eat less.” This is excellent advice for those starting a “diet plan” to improve their overall health. To start eating less, try using a smaller plate. So many of us were brought up to finish everything on our plates, but this is not necessarily a good thing. Using a smaller plate allows you to finish everything without overeating. Be sure to eat slowly too. Eating slowly not only allows you to enjoy your food, but it also allows you to notice when you are full.
You can use the SuperTracker to help you look at what you eat and get tips for making healthier choices. SuperTracker was released on the ChooseMyPlate website in December of 2011. It helps you plan, analyze and track your diet and physical activity, and gives recommendations for improvement, including what and how much you should eat. Some of the topics are: Daily Food Plans; How Many Calories are Used (in physical activity); Calories Count Chart for Mixed Dishes; Empty Calories Chart; Solid Fats Chart; BMI Calculator; Portion Distortion; and Food Labeling. Using this tool will help you personalize the recommendations, set goals and measure your progress. Getting to know what you eat and learning easy ways to eat healthier is a great way to start your journey to better overall health.
For more information and tips, visit these sites:
ChooseMyPlate.gov
MissouriFamilies.org
Contributor: Denise Schmitz, M.A., R.D., Nutrition and Health Education Specialist, University of Missouri Extension, schmitzda@missouri.edu, 816-482-5850
Friday, April 15, 2011
Myth: Gluten-free foods are healthier than foods that contain gluten.
Answer: Busted!
Gluten is a protein primarily found in wheat, rye, and barley products, and to a lesser extent, oats. During the baking process it gives bread and other baked goods their structure, texture and strength. The majority of the population can eat gluten without any problems. However, a very small percentage of the population (1 in 133 people) has a genetic disorder called celiac disease or gluten intolerance. Symptoms include weakness, appetite loss, weight loss, chronic diarrhea, abdominal cramping, muscle cramps and joint pain. Those who have the disorder can avoid gluten in their diets and their symptoms will quickly and dramatically improve.
There is research showing that some people can have a sensitivity to gluten (about 6% of the US population) causing symptoms similar to irritable bowel syndrome, including abdominal discomfort and irregular bowel movements. However, many dieters with perfectly healthy intestines have been misled into thinking that gluten-free foods are healthier options. Gluten-free foods can be just as high in fat and calories as foods containing the gluten protein, and oftentimes they are more expensive. Cutting wheat, rye and barley out of the diet won’t significantly contribute to weight loss and could be detrimental by causing a person to eat fewer whole grains. If you aren’t suffering from celiac disease or a gluten sensitivity, there aren’t any proven health benefits to eating gluten free.
Visit the Missouri Families website for more information about nutrition and health.
Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu
Gluten is a protein primarily found in wheat, rye, and barley products, and to a lesser extent, oats. During the baking process it gives bread and other baked goods their structure, texture and strength. The majority of the population can eat gluten without any problems. However, a very small percentage of the population (1 in 133 people) has a genetic disorder called celiac disease or gluten intolerance. Symptoms include weakness, appetite loss, weight loss, chronic diarrhea, abdominal cramping, muscle cramps and joint pain. Those who have the disorder can avoid gluten in their diets and their symptoms will quickly and dramatically improve.
There is research showing that some people can have a sensitivity to gluten (about 6% of the US population) causing symptoms similar to irritable bowel syndrome, including abdominal discomfort and irregular bowel movements. However, many dieters with perfectly healthy intestines have been misled into thinking that gluten-free foods are healthier options. Gluten-free foods can be just as high in fat and calories as foods containing the gluten protein, and oftentimes they are more expensive. Cutting wheat, rye and barley out of the diet won’t significantly contribute to weight loss and could be detrimental by causing a person to eat fewer whole grains. If you aren’t suffering from celiac disease or a gluten sensitivity, there aren’t any proven health benefits to eating gluten free.
Visit the Missouri Families website for more information about nutrition and health.
Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu
Tuesday, April 12, 2011
Myth: I can change my body’s pH by eating certain foods.
Answer: Busted!
Some fad diets claim that you can make the pH of your body less acidic (in other words, more alkaline) by consuming more fruits, vegetables, and milk and less meat, fish, eggs and grains. This diet is based on some studies showing that cancer cells growing in test tubes will grow faster in an acidic environment and some anti-cancer drugs work better in an alkaline environment. Supporters of the diet argue that your urine, and therefore your body as a whole, will become more alkaline by following this diet. They believe that the more alkaline your body is, the better it can protect itself against cancer.
Unfortunately, there are several major flaws in the alkaline diet theory. First, following an “alkaline diet” will make your urine more alkaline, but it doesn’t change your blood pH. Urine is contained in the bladder and is not the same as blood. The kidneys are constantly working to keep blood pH from ever changing significantly; a condition that can make a person extremely sick and even result in death if untreated. Additionally, numerous studies show that no human cells can survive in an alkaline environment, regardless of whether they are healthy cells or cancer cells.
Eating a diet rich in fruits and vegetables is a good way to help prevent cancer because of the many nutrients that fruits and vegetables contain. Don’t be fooled into cutting out other food groups, especially whole grains and heart-healthy fish, which can also protect against some cancers.
Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu
Some fad diets claim that you can make the pH of your body less acidic (in other words, more alkaline) by consuming more fruits, vegetables, and milk and less meat, fish, eggs and grains. This diet is based on some studies showing that cancer cells growing in test tubes will grow faster in an acidic environment and some anti-cancer drugs work better in an alkaline environment. Supporters of the diet argue that your urine, and therefore your body as a whole, will become more alkaline by following this diet. They believe that the more alkaline your body is, the better it can protect itself against cancer.
Unfortunately, there are several major flaws in the alkaline diet theory. First, following an “alkaline diet” will make your urine more alkaline, but it doesn’t change your blood pH. Urine is contained in the bladder and is not the same as blood. The kidneys are constantly working to keep blood pH from ever changing significantly; a condition that can make a person extremely sick and even result in death if untreated. Additionally, numerous studies show that no human cells can survive in an alkaline environment, regardless of whether they are healthy cells or cancer cells.
Eating a diet rich in fruits and vegetables is a good way to help prevent cancer because of the many nutrients that fruits and vegetables contain. Don’t be fooled into cutting out other food groups, especially whole grains and heart-healthy fish, which can also protect against some cancers.
Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu
Wednesday, September 29, 2010
Myth: You can eat more foods if they are low-fat or fat-free.
Answer: Busted
And remember, weight depends on total calories taken in. Don’t be fooled by the low-fat or fat-free label!
Want to check out more information on this or other health topics? Visit the Missouri Families website.
Guest Contributor: Eva Hightaian, Nutrition Intern at the University of Missouri
Co-Author: Donna Mehrle, MPH, RD, LD, mehrled@missouri.edu, University of Missouri Extension
When people see low-fat or fat-free, they usually eat more. However, just because a food label says low-fat or fat-free it does not mean you get an all-you-can-eat pass. In reality, when fat is taken out of foods, sugar and carbohydrates are added to keep the food tasting good. This may get rid of the fat, but not the calories. Next time you are at the store, compare two types of the same food. You shouldn’t be surprised if you find that the low-fat and the regular food item are almost the same number of calories!
Want to check out more information on this or other health topics? Visit the Missouri Families website.
Guest Contributor: Eva Hightaian, Nutrition Intern at the University of Missouri
Co-Author: Donna Mehrle, MPH, RD, LD, mehrled@missouri.edu, University of Missouri Extension
Wednesday, May 12, 2010
Myth: You can burn fat and lose weight by eating certain foods, like grapefruit and celery or foods with caffeine.
Answer: Busted!
No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.
Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.
Contributor: James E. Meyer, Nutrition and Health Education Specialist, University of Missouri Extension, meyerje@missouri.edu
No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.
Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.
Contributor: James E. Meyer, Nutrition and Health Education Specialist, University of Missouri Extension, meyerje@missouri.edu
Tuesday, February 16, 2010
Myth: I need a cleansing diet to rid my body of harmful toxins.
Answer: Busted!
Cleansing diets, also known as detoxification diets or fat flushes, claim to remove harmful “poisons” that build up in the body. They often include herbal supplements, liquid diets, and eliminating foods from the diet such as dairy, sugar, and caffeine, often promising a quick-fix to weight loss and better health.
Your body already has a “detox” system in place. The lungs, liver, kidneys, and skin remove toxins from the body, and no studies show they need help with this.
Beware of diets that are short-term, very restrictive, or leave out entire food groups. They may contain empty promises. Although you might lose weight quickly on an extreme cleansing or detox diet, the weight loss is usually temporary and water and muscle. Fatigue, irritability, and other side effects are likely when you don’t get enough calories, protein, vitamins and minerals, and other essential nutrients.
Bottom line, you don’t need a cleansing diet, just clean up your diet. Eat a lot of whole foods — fresh fruits, vegetables, whole grains, lean protein, low-fat dairy, plenty of water and an occasional treat. You should feel better in no time!
Cleansing diets, also known as detoxification diets or fat flushes, claim to remove harmful “poisons” that build up in the body. They often include herbal supplements, liquid diets, and eliminating foods from the diet such as dairy, sugar, and caffeine, often promising a quick-fix to weight loss and better health.
Your body already has a “detox” system in place. The lungs, liver, kidneys, and skin remove toxins from the body, and no studies show they need help with this.
Beware of diets that are short-term, very restrictive, or leave out entire food groups. They may contain empty promises. Although you might lose weight quickly on an extreme cleansing or detox diet, the weight loss is usually temporary and water and muscle. Fatigue, irritability, and other side effects are likely when you don’t get enough calories, protein, vitamins and minerals, and other essential nutrients.
Bottom line, you don’t need a cleansing diet, just clean up your diet. Eat a lot of whole foods — fresh fruits, vegetables, whole grains, lean protein, low-fat dairy, plenty of water and an occasional treat. You should feel better in no time!
Wednesday, January 13, 2010
I can never keep my New Year's resolutions.
Answer: Busted!
You’ve made your New Year’s resolutions. But how do you keep the momentum going?
Get and enlist a support system. Determine who will be helpful in your efforts and who will not. Spend time with those that will support your efforts, not bring you down. Beware of emotional or other types of eating. We eat for many reasons other than hunger. Start to tune in to the type of eater you are. Practice positive self-talk. Too many times we are our own worst enemy. Turn negative self-talk around and think positive thoughts. Talk to yourself as you would to your best friend.
You’ve made your New Year’s resolutions. But how do you keep the momentum going?
- Do a goal check-in. Make sure you have set realistic goals with measurable results.
- Have a plan. Map out how you will make your goals a reality.
- Avoid an all or nothing mentality. Focus on the positive changes you are making, not what you aren’t doing. View setbacks as lessons for growth.
- Build in accountability. Use tools like
Ensure your success by making your New Year’s resolution a lifestyle resolution. Take it one day at a time. You can keep your healthy resolutions throughout the year and make those lifestyle changes a permanent reality!
All I need is a good diet to lose weight.
Answer: Busted!
Often our New Year’s resolutions include going on a diet to lose weight. Many times we think of diets as something we “go on.” If we “go on” a diet, then at some point we will “go off” the diet. After a few weeks this resolution can leave us feeling frustrated, guilty, or like a failure. Instead of resolving to “go on” a diet, a better approach is to focus on making lifestyle changes that include changes in our eating and physical activity habits.
Often our New Year’s resolutions include going on a diet to lose weight. Many times we think of diets as something we “go on.” If we “go on” a diet, then at some point we will “go off” the diet. After a few weeks this resolution can leave us feeling frustrated, guilty, or like a failure. Instead of resolving to “go on” a diet, a better approach is to focus on making lifestyle changes that include changes in our eating and physical activity habits.
- Forget the fad diets and exercise plans. Is what you’re asking yourself to do something you can live with and do the rest of your life? If not, re-evaluate.
- Be realistic. Make sure your goals and eating or activity plans work for you and your lifestyle. Start slowly and gradually increase your goals.
- Make a commitment. If you are not truly committed to your goal, it won’t happen.
- Write it down. Writing things down builds in self-accountability. Keep a food journal. Include not only what you ate, but how much, when, and where you ate. This can make you aware of your eating habits and can help you find trigger foods or situations. It may also help you cut down on mindless eating. Use your journal to keep track of physical activity as well.
- Plan ahead. Have a plan in place for those times you anticipate more challenges with healthy eating and physical activity. They will happen-be prepared!
- Forgive yourself. You don’t have to be perfect. If you feel like you’ve failed, you’re likely to give up. If you view the changes as a lifestyle, then an off-day here or there will not make or break you. You only fail if you quit.
- Build in a non-food reward system. It might be as simple as getting that new book you’ve been wanting. Reward yourself for those positive lifestyle changes that you’re making. Rewards reinforce positive behaviors and can be incentives for continued changes. Success breeds success.
These strategies will help you make those permanent lifestyle changes and keep your New Year’s resolutions!
Monday, December 28, 2009
MYTH: Physical activity is icing on the cake—it doesn’t do anything for me, really.
Answer: Busted.
Let’s explore physical activity as a part of losing weight.
Again, using the analogy of the appliance, one of the questions to consider is ‘What way will give me the “best product for my money” (or, best weight loss for my effort)?’ If weight loss is the only thing we want from our New Year’s Resolution, then physical activity may not be an aspect of the “appliance” we want to buy with our time and effort. Why is that? Most weight loss occurs with reducing calories. Physical activity uses some calories, but not nearly enough to result in a meaningful amount of weight loss in a reasonable length of time. If our resolution is really to improve our health by losing weight, then that is a whole different matter—physical activity is crucial!
Physical activity has been shown to reduce blood pressure, without any other behavior changes! Also, being physically active helps us to keep our muscles strong, even when we are losing weight. Why is this important? Well, the lean part of our bodies (muscle and major organs—like the heart and liver, to name a few) is the part of the body that uses the calories we eat or drink. If our body has more muscle, then we are going to burn more calories every day—more than another “body” our same age and size that is less lean. Physical activity also reduces the chance of developing heart disease and diabetes more than just weight loss by itself.
Our proposed resolution just made a change to: “lose weight to be healthier.”
While the holiday season is a great time to practice changing eating behaviors, it can also be a time to practice being more physically active. A lot of people shop more during this time, which gives us practice time! Some ideas to experiment with include the following:
Plan your after-Christmas/New Year's shopping trips to include walking the longest distances between stores or items being purchased—forget about saving time and being efficient! Going from one end of the mall or store to the other end to buy items on your list will automatically increase the steps you are taking.
After completing your shopping trip, take a final “lap” around the mall or store—adds steps with little extra time.
Consider buying yourself a pedometer. Using a pedometer is one way to track the number of steps taken per day.
Did you know that cleaning house is considered a moderate activity? Maybe spend some time everyday cleaning house? A more organized, company ready home would be a bonus!
How about walking the dog? People who walk their dogs log in more steps that than who don’t. Plus, the regularly walked dog will help keep you walking often—who can resist those eyes begging for a walk?
While you are practicing including physical activity in your life this week, think about what keeps you from being physically active during your “regular” life. Knowing what keeps us from doing what we want to do is excellent information to help us choose our final New Year’s Resolution.
Let’s explore physical activity as a part of losing weight.
Again, using the analogy of the appliance, one of the questions to consider is ‘What way will give me the “best product for my money” (or, best weight loss for my effort)?’ If weight loss is the only thing we want from our New Year’s Resolution, then physical activity may not be an aspect of the “appliance” we want to buy with our time and effort. Why is that? Most weight loss occurs with reducing calories. Physical activity uses some calories, but not nearly enough to result in a meaningful amount of weight loss in a reasonable length of time. If our resolution is really to improve our health by losing weight, then that is a whole different matter—physical activity is crucial!
Physical activity has been shown to reduce blood pressure, without any other behavior changes! Also, being physically active helps us to keep our muscles strong, even when we are losing weight. Why is this important? Well, the lean part of our bodies (muscle and major organs—like the heart and liver, to name a few) is the part of the body that uses the calories we eat or drink. If our body has more muscle, then we are going to burn more calories every day—more than another “body” our same age and size that is less lean. Physical activity also reduces the chance of developing heart disease and diabetes more than just weight loss by itself.
Our proposed resolution just made a change to: “lose weight to be healthier.”
While the holiday season is a great time to practice changing eating behaviors, it can also be a time to practice being more physically active. A lot of people shop more during this time, which gives us practice time! Some ideas to experiment with include the following:
Plan your after-Christmas/New Year's shopping trips to include walking the longest distances between stores or items being purchased—forget about saving time and being efficient! Going from one end of the mall or store to the other end to buy items on your list will automatically increase the steps you are taking.
After completing your shopping trip, take a final “lap” around the mall or store—adds steps with little extra time.
Consider buying yourself a pedometer. Using a pedometer is one way to track the number of steps taken per day.
Did you know that cleaning house is considered a moderate activity? Maybe spend some time everyday cleaning house? A more organized, company ready home would be a bonus!
How about walking the dog? People who walk their dogs log in more steps that than who don’t. Plus, the regularly walked dog will help keep you walking often—who can resist those eyes begging for a walk?
While you are practicing including physical activity in your life this week, think about what keeps you from being physically active during your “regular” life. Knowing what keeps us from doing what we want to do is excellent information to help us choose our final New Year’s Resolution.
Thursday, December 17, 2009
MYTH: It is impossible to eat healthy during the holidays!
Answer: Busted.
Hard, maybe, but not impossible! So, how do we eat healthily during the holidays? As promised, here are some more hints that you might use to practice changing your eating habits during December:
· Consider keeping snacks handy that are low in calories, but pack a punch of nutrients. Having cut-up fresh vegetables and fruit on hand will help you to choose healthy snacks, which helps you to avoid getting too hungry and overeating. Buy fresh vegetables and fruits that are in season to get the best value for your money.
· Do you know it takes about 20 minutes for your stomach to let your brain know it is full? Eating too quickly can lead to that “stuffed” feeling—just because we didn’t give our stomach enough time to signal—full, full, full!! Enjoy your food! Take a bite and savor the flavor, aroma, texture of the food. Be aware of what and how much you are eating.
· Plan what you will do if you are tested with a food that is too high in calories, salt, fat—whatever eating habit you are practicing to change. Planning ahead is another way to practice changing eating habits—just thinking through what you will do helps to make that action a reality when the situation does occur.
· After you have eaten to your satisfaction, remove your plate, especially if there is still food on it. We tend to pick at the food that is in front of us—no matter how full we are. If you cannot get rid of the plate, make the food look unappetizing—mix all the “leftovers” together, put ketchup or lots of pepper on it, visualize worms in it—anything to make it unappealing to you!
See Missouri Families and Mypyramid for additional tips.
Practice, practice, practice! Physical activity hints coming up next!
Hard, maybe, but not impossible! So, how do we eat healthily during the holidays? As promised, here are some more hints that you might use to practice changing your eating habits during December:
· Consider keeping snacks handy that are low in calories, but pack a punch of nutrients. Having cut-up fresh vegetables and fruit on hand will help you to choose healthy snacks, which helps you to avoid getting too hungry and overeating. Buy fresh vegetables and fruits that are in season to get the best value for your money.
· Do you know it takes about 20 minutes for your stomach to let your brain know it is full? Eating too quickly can lead to that “stuffed” feeling—just because we didn’t give our stomach enough time to signal—full, full, full!! Enjoy your food! Take a bite and savor the flavor, aroma, texture of the food. Be aware of what and how much you are eating.
· Plan what you will do if you are tested with a food that is too high in calories, salt, fat—whatever eating habit you are practicing to change. Planning ahead is another way to practice changing eating habits—just thinking through what you will do helps to make that action a reality when the situation does occur.
· After you have eaten to your satisfaction, remove your plate, especially if there is still food on it. We tend to pick at the food that is in front of us—no matter how full we are. If you cannot get rid of the plate, make the food look unappetizing—mix all the “leftovers” together, put ketchup or lots of pepper on it, visualize worms in it—anything to make it unappealing to you!
See Missouri Families and Mypyramid for additional tips.
Practice, practice, practice! Physical activity hints coming up next!
Friday, December 11, 2009
MYTH – Changing habits is “as easy as pie”.
Answer: Busted.
For those of us who have made the same New Year’s Resolution for several years in a row, we KNOW how hard it is to change our habits—regardless of what they are. Changing a habit takes determination and practice.
Of course, the first step in changing a habit is deciding which one to change and then go from there. December is the perfect month to really think about what habit we want to change in 2010. As an added bonus, this month gives us time to practice a bit before settling on a specific resolution.
Let’s consider making a resolution to lose some weight next year. In thinking through what needs to change to lose weight, three ways come to mind—changing what we eat or changing our physical activity or both. If we think about losing weight as something we are going to buy (like a major appliance), maybe we should think about what “appliance” will work best for us, how much it “costs” and will it give us the “service” we want? Some example questions to help us decide which way to use to lose weight are: What will I have to do to make each of these ways work for me? What way “fits” best into my life right now? What way will give me the “best product for my money” (or, best weight loss for my effort)?
The holiday season is a great time to practice changing eating behaviors. Some ideas to experiment with include the following:
· When taking food to a party or office-gathering, consider taking low-calorie snacks like vegetable trays. Put cottage cheese in a food processor or blender, add a bit of water and a package of flavoring for a lower calorie, more nutritious vegetable dip. Salsa is also a great low-calorie sauce to use with pita crisps.
· How about using a smaller plate? Research has shown that using larger plates results in more food being eaten. Take a few snacks and move away from the table. People who stand and talk by the food table tend to eat more than those that don’t. Mingle with everyone at the party—focus on the fun and the people, instead of the food.
· Watch those beverages! Drink diet soda, diet tonic water or a glass of water instead of multiple glasses containing calorie-loaded fluid!
Look for more hints next week!
For those of us who have made the same New Year’s Resolution for several years in a row, we KNOW how hard it is to change our habits—regardless of what they are. Changing a habit takes determination and practice.
Of course, the first step in changing a habit is deciding which one to change and then go from there. December is the perfect month to really think about what habit we want to change in 2010. As an added bonus, this month gives us time to practice a bit before settling on a specific resolution.
Let’s consider making a resolution to lose some weight next year. In thinking through what needs to change to lose weight, three ways come to mind—changing what we eat or changing our physical activity or both. If we think about losing weight as something we are going to buy (like a major appliance), maybe we should think about what “appliance” will work best for us, how much it “costs” and will it give us the “service” we want? Some example questions to help us decide which way to use to lose weight are: What will I have to do to make each of these ways work for me? What way “fits” best into my life right now? What way will give me the “best product for my money” (or, best weight loss for my effort)?
The holiday season is a great time to practice changing eating behaviors. Some ideas to experiment with include the following:
· When taking food to a party or office-gathering, consider taking low-calorie snacks like vegetable trays. Put cottage cheese in a food processor or blender, add a bit of water and a package of flavoring for a lower calorie, more nutritious vegetable dip. Salsa is also a great low-calorie sauce to use with pita crisps.
· How about using a smaller plate? Research has shown that using larger plates results in more food being eaten. Take a few snacks and move away from the table. People who stand and talk by the food table tend to eat more than those that don’t. Mingle with everyone at the party—focus on the fun and the people, instead of the food.
· Watch those beverages! Drink diet soda, diet tonic water or a glass of water instead of multiple glasses containing calorie-loaded fluid!
Look for more hints next week!
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