This action might not be possible to undo. Are you sure you want to continue?
What progress, you ask, have I made? I have begun to be a friend to myself. -Hecato, Greek philosopher
DISCLAIMER: This toolkit was developed for NewYork-Presbyterian Hospital patients. This toolkit is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or registered dietitian with any questions you may have regarding a specific medical condition.
TABLE OF CONTENTS I. II. III. VI. V. VI. GETTING STARTED………………………………………....…3-15 FOOD AND MENU PLANNING…………………………..….16-32 RECIPES………………………………………………………..33-37 EATING OUT……………………………………..……………40-45 EXERCISE……………………………………………….…..…52-72 MIND OVER MATTER……………………………………..…73-77
“I’m HOME! Now what?” Now that you are back at home, you may be wondering how to change your eating and exercise patterns. Here’s the “why and how to” of weight loss. You are now on board to make incredible lifestyle changes. It may seem scary at first – to change what feels comfortable – but that‘s okay. Remember that change happens over time. You may already know what to do, but don‘t know HOW to do it. Or, you may be ready to make changes, but have no idea how to begin. This weight-loss toolkit will help you to feel a little more confident making changes in your life. If you are not sure if you‘re ready to make the change, take the short quiz in the beginning. Maybe you don‘t feel confident enough about your cooking skills, for example. It may be that you just need a little extra support from your family, friends and dietitian. We also give you lots of great resources, both online and in this packet. They will be a great help in your weight loss efforts. Remember: The most important thing to do is to try your best. You can get up again and start from scratch because there is a new day waiting ahead. There is a section in this toolkit to help you find out how to follow-up with a Registered Dietitian (RD), who is a health professional trained in the use of diet and nutrition. Your RD can be useful in helping you make lifestyle changes. You can also contact NY-Presbyterian Hospital (212-305-7666) or Weill Cornell (212-746-0830) at any time to set up an appointment. Congratulations – you are on your way!
“WHY WEIGHT?” Are you ready to lose weight? Take this quiz to find out…
1. Do you have a reason for wanting to lose weight? A. I want to lose weight for personal reasons (to feel better, to look better, and to improve my health) B. I don‘t know a reason; I just know I should lose weight C. I haven‘t really thought about any reasons to lose weight and don‘t think I need to Which statement best describes your attitude toward food? A. I don‘t eat everything I‘d like to, but I enjoy the foods I do eat B. When I eat the foods I love, I feel I am cheating C. I rarely think about what I eat Experts suggest losing no more than two pounds a week for good health. How would you like the pounds to come off? A. Two pounds a week. The whole point is to be healthy B. Five pounds a week – the quicker it‘s over, the better C. It doesn‘t matter if they come off or how Which of these responses best describes your attitude toward meal planning? A. I will make an effort to plan my food and exercise for each week B. I plan to eat prepackaged foods and sign up for a regular exercise class—that way I won‘t have to think about it C. I don‘t plan to do a lot of food planning and preparation, maybe I will cut down on junk food What are your attitudes toward exercise? A. I know I have to do it. I‘m already thinking about the kinds of activities I might enjoy B. I know I should do it, but I‘ve never exercised much and I don‘t know how I will now C. I hate it! I‘m just going to diet, not exercise Which response best matches your feelings about yourself? A. Overall, I like myself B. I do not have many positive feelings about myself C. Overall, I do not really like myself
Do you have friends or family members who will support your weight-loss efforts? A. I have a support network of friends and family that I can talk to and I am or will be getting professional help B. I have a few people I can talk to about my weight issues, but I wish I had more C. I can‘t talk to anyone I know about this How committed are you to losing weight and keeping it off? A. I can do this. I want to lose weight—and I am going to try my best to reach my goal B. I hope to reach my goal, but I know I may not C. Even if I do make it, I privately doubt I can maintain the new weight
RESULTS Mostly A’s: You recognize that losing weight will not be easy, and you are prepared for the challenges ahead. You know that it will take a combination of eating right AND exercising to take off the weight and keep it off. Most importantly, you want this for all of the right reasons. Now that you are ready, see a registered dietitian to help guide you toward your weight loss goals. Call NewYork-Presbyterian for an appointment or find a dietitian online at eatright.org and click on ―Find a Nutrition Professional Consumer Search.‖ Mostly B’s: You want to lose weight, have hopes that you may be able to do it, but don‘t seem to have enough support or resources. You can do it, but it may take reaching out to friends, family and professionals to help get you on the right track. Remember that the dietitians at NewYork-Presbyterian are here to help you feel more confident about managing your weight loss. Mostly C’s: You are doubtful that anything or anyone—especially you—can help you lose weight. It is possible to lose weight, but you can‘t do it alone. The dietitians at at NewYork-Presbyterian are here to help you overcome any barriers that you are feeling. Call to make an appointment.
(This quiz has been modified and adapted from http://www.lhj.com/)
I ______________________, challenge myself to do my best to eat healthy, whole foods every day, to get up and move around every day, to make the time to exercise, and to keep a log of my progress. By doing so, I am improving the quality of my own life and my loved ones’ as well.
(Adapted from www.discoveryhealth.com)
Signature_____________________Date_______________ Witness _____________________ Date_______________
Measure Height Weight Waist Hip Waist:Hip ratio Wrist size Body Mass Index (BMI) Clothing size (pants) Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Waist: To measure your waist, use a soft tape measure placed on your bare skin. Hold the tape measure snugly, but not pinching, just above your hip bone and below your rib cage. Relax, breathe out, and then measure the number of inches where the tape overlaps. It may help to stand in front of a mirror to make sure the tape is straight and parallel to the floor. Hips: To measure your hips, use a soft tape measure placed on your bare skin. Hold the tape measure snugly, but not pinching, around the widest part of your hips and rear, keeping the tape parallel to the floor.
Waist to Hip Ratio: Now divide your waist measurement by your hip measurement. What is your number? Male Female Health Risk Based Solely on WHR 0.95 or below 0.80 or below Low Risk 0.96 to 1.00 .81 to 0.85 Moderate Risk 1.0+ 0.85+ High Risk
(Current Measurements cont‘d) Calculating body frame size To figure out what size frame you have, you need to measure your wrists. Use the thumb and forefinger (index finger) of one hand and wrap them around the smallest part of your wrist on the other hand. • If your thumb and forefinger overlap, you are small framed • If your thumb and forefinger just touch, you are medium framed • If your thumb and forefinger barely touch or don‘t touch, you are large framed Body mass index (BMI) BMI is a tool that is often used to determine if a person is a healthy weight, overweight, or obese, and whether a person‘s health is at risk due to his or her weight. BMI is a ratio of your weight to your height. The goal is to be at a BMI between 18.524.9, which is considered healthy. A person with a BMI of… < 18.5 is underweight 18.5 – 24.9 is healthy 25 - 29.9 is overweight > 30 is obese > 40 is morbidly obese Check the table on the following page to determine your BMI.
STARTING MEDICAL EVALUATION (OPTIONAL) Having a check-up before you start this toolkit could help to determine how well your body is functioning from the time you began to the time you follow-up. Here is a list of medical tests that you may want to have done by your doctor: 1. Blood pressure: This is important to check because high blood pressure can lead to a heart attack or stroke. 2. Total Cholesterol (HDL/LDL/TGs): Knowing the facts about cholesterol can reduce your risk for a heart attack or stroke. a. Low-density lipoprotein (LDL) cholesterol is called bad cholesterol. High LDL cholesterol leads to a buildup of cholesterol in arteries. b. High-density lipoprotein (HDL) cholesterol is called good cholesterol. The higher your HDL cholesterol level, the lower your chance of getting heart disease. c. Triglycerides (TGs) are a type of fat found in your blood. High TGs can lead to heart problems. 3. Hemoglobin A1C: This test gives you a picture of
your average blood glucose control for the past 2 to 3 months.
4. Fasting blood glucose: A blood glucose test measures the amount of a type of sugar, called glucose, in your blood. 5. Thyroid profile: Important to measure hormone levels. 6. Liver enzymes: An initial step in detecting liver damage is a simple blood test to determine the presence of certain liver enzymes in the blood. Recommendation for follow-up MAKE A FOLLOW-UP APPOINTMENT right after your test is completed! Call your Doctor or Registered Dietitian at NewYork Presbyterian.
FINDING YOUR ENERGY NEEDS Here is a way to find out your Basal Metabolic Rate (BMR), a measurement of how many calories the body burns at rest. You can do the math by hand, or go to this website to help you get started: http://www.caloriesperhour.com/tutorial_BMR.php The Mifflin-St. Jeor equation for BMR:
For men: (10 x w) + (6.25 x h) – (5 x a) + 5 For women: (10 x w) + (6.25 x h) – (5 x a) – 161 Where: w = weight in kilograms, h = height in centimeters, a = age
To find weight in kilograms, divide your weight in pounds by 2.2 To find your height in centimeters, multiply your height in inches by 2.54 Once you have completed the above, you have your BMR! Now, you can multiply your BMR by an activity factor of 1.2 2, depending upon how active you are:
Sedentary (little or no exercise) = BMR x 1.2 Lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375 Moderately active (moderate exercise/sports 3-5 days/week) = BMR x 1.55 Very active (hard exercise/sports 6-7 days a week) = BMR x 1.725 Extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9
EXAMPLE: Kevin is 28, 5‘9‖ and 200 pounds. Kevin needs 1870 calories per day to maintain his weight. For him to LOSE 1 lb per week, we need to subtract 3500 kcal/week from his diet, since 3500 kcal = 1 pound. This is 500 less calories per day. 1870 - 500kcal/day = 1370. If Kevin becomes lightly active, multiply 1370 by 1.375 = 1883 kcal/day. This means Kevin can consume 500 more calories per day if he exercises daily!
HOW DO WEIGHT CHANGES OCCUR? What is the secret formula to weight loss? CALORIES IN < CALORIES OUT Calories that you eat must be less than calories you burn in order for any weight loss to occur. • One pound = 3,500 calories. • If you eat 3,500 calories more than you burn, you gain a pound. • If you burn 3,500 calories more than you eat, you lose a pound. • The exact number of calories a person needs depends on age, sex, and activity level. • The following is the estimated amount of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity. The estimates are rounded to the nearest 200 calories and were determined using the Institute of Medicine equation.
Gender Female Activity Level Age (years) Sedentary 19–30 31–50 51+ 19–30 31–50 51+ 2,000 1,800 1,600 2,400 2,200 2,000 Moderately Active 2,000–2,200 2,000 1,800 2,600–2,800 2,400–2,600 2,200–2,400 Active 2,400 2,200 2,000–2,200 3,000 2,800–3,000 2,400–2,800
In order to find out your exact calorie needs, go to page 10 in this toolkit. You can also contact NY-Presbyterian to make an appointment with a Registered Dietitian.
PREVENTING WEIGHT GAIN The main reason to lose weight is for health, not just appearance. Being overweight, obese, or physically inactive may increase your risk for: Coronary heart disease Type 2 diabetes High blood pressure Stroke Some types of cancer, including colorectal and kidney cancer On the other hand, being active, eating healthier, and achieving and staying at a healthy weight may help: Improve mood and energy levels Increase fitness and strength Improve muscles
FOOD AND MENU PLANNING Plan to eat three meals daily and two small snacks All meals should have a combination of fat, protein, and carbohydrate Schedule snacks Remember—what you eat MOST of the time matters: if you stray from your plan you have not sabotaged your entire day. Leave it behind and move on!
―You may have a fresh start any moment you choose, for this thing we call ‗failure‘ is not the falling down, but the staying down.‖ –Mary Pickford
SUPERMARKET SAVVY Food shopping can be overwhelming. It is important to have the following before you step foot into the grocery store: Shop mindfully with a grocery list Understand food labels (page 19 for more information) Schedule food shopping with a time limit so that you are not tempted to stay longer and buy foods that look too tempting
How to Understand and Use the Nutrition Facts Label 1. Servings a. The serving size (amount in one serving) b. The servings per container (amount in the total package) c. Find total calories by multiplying the amount per serving by the amount per container. 2. Calories a. It is always important to find out the total calories. Many consumers are surprised to find that a fat-free product is not necessarily low in calories. Similarly, a sugar-free product is not always low in Calories or low in fat. 3. Ingredients a. Ingredients are listed on food items in order of how much they are used. The top three to five ingredients listed should be the focus. o SUGAR: Look for high-fructose corn syrup, sugar or cane juice o PARTIALLY HYDROGENATED OILS: Even if a product says trans-fat free, the product can still have trans-fat if it is under .5g per serving. Problem is that having more than 1 serving can lead to high amounts of trans-fat. o SATURATED FAT: Look for heavy cream, palm kernel or coconut oil and butter 4. Assess the nutrients. a. Start with fat, cholesterol and sodium. The percentages on the label are in reference to the ―Daily Value‖ or DV. Percent DV is based on a 2,000-calorie diet for adults older than 18:
Nutrient Amount for adults Total fat Less than 65 grams (g) Saturated fat Less than 20 g Trans fat Less than 2 g Cholesterol Less than 300 milligrams (mg) Total carbohydrate 300 g Fiber At least 25 g Sodium Less than 2,400 mg Potassium 3,500 mg Source: U.S. Food and Drug Administration; Dietary Reference Intakes National Academy of Sciences, 2004
LABEL LINGO Healthy The food is low in fat (especially saturated fat or trans fat) and has limited amounts of cholesterol and sodium. The food contains only tiny amounts of fat, saturated fat, sodium, sugar, cholesterol, or calories per serving. Also called: ―Without,‖ ―No,‖ Zero.‖ One serving provides 10% to 19% of your total daily needs for a specific nutrient One serving has 140 milligrams of sodium or less One serving has 20 milligrams of cholesterol or less and 2 grams or less of saturated fat. One serving contains 3 grams of fat or less. One serving has 25% less fat, saturated fat, sodium, sugar, cholesterol, or calories per serving than the regular version of the food. One serving has 50% less fat or one third fewer calories than the regular version of the food. Used to describe meat poultry, seafood and game meats. Lean is less than 10 g fat, less than 4 g saturated fat and less than 95 mg cholesterol per serving and per 100 g. Used to describe meat poultry, seafood and game meats. Extra lean is less than 5 g fat, less than 2 g saturated fat and less than 95 mg cholesterol per serving and per 100 g.
Low sodium Low cholesterol
Low fat Reduced
Light (or lite)
SAMPLE GROCERY SHOPPING LIST Photo-copy and take to the store!
Day: __________ Date: __________
Grains, Rice, Pasta and Cereal Hot cereal (Oatmeal, rice, barley, millet, wheat, amaranth) Whole wheat bread or wrap (100% whole wheat flour should be #1 ingredient) Brown Rice _______________________ _______________________ Fruit Apples Frozen blueberries Banana Oranges _____________ _____________
Protein Chicken cutlets Eggs Fresh fish Canned fish: sardines, tuna, salmon Beans, lentils, kidney beans _____________ _____________ Liquids, 8-ounce servings (No caloric beverages or regular sodas and juices) Coffee Water Selzer Tea _____________ _____________ Snack Foods Akmak crackers Whole wheat pretzels Mixed nuts (unsalted) o Raw sliced almonds o Pumpkin seeds o Walnuts o Pecans Condiments and Dips Salad Dressing (example: oil and vinegar is low in sugar and saturated fat) Hummus Olive oil Canola oil Salsa Mustard Light mayonnaise Guacamole
Vegetables (non-starchy) String Beans Cherry tomatoes Baby spinach Cucumbers Carrots Bell peppers Raw mushrooms _____________ _____________ Milk and Dairy Non-fat Yogurt or plain yogurt Alpine Lace Part Skim Cheese Skim milk Light soy milk _____________ _____________
It‘s not only important what you eat, but also how much. Take a look at the pictures below to give you an idea of what portion sizes look like for some foods. Try to ―eyeball‖ your portion sizes using everyday objects—it may help to control how many calories you consume.
HEALTHY SNACKS SHOPPING LIST
Item Produce (Fruits/Vegetables)
White bagels, white bread, rolls
Pre-packaged snack cakes (i.e. Hostess, Little Debbie) or grocery store cakes/cupcakes/pies Oreos/sandwich cookies, brownies, Keebler/E.L. Fudge cookies
Try: Fruits are typically cheaper when they are in season Fruits and vegetables that are already cut up and packaged are usually more expensive, buy the whole fruits whenever possible Whole wheat or whole grain bagels and sliced bread, whole wheat tortillas Angel food cake (try topping with fat-free whip cream and/or fresh fruit) Kashi or Nature Valley granola bars, graham crackers (any brand), animal cookies (unfrosted) *try dipping Nature Valley granola bars in fat-free vanilla or fruit yogurt
Instead of: Potato chips (Lays, Pringles, Doritos, store brand chips); pre-made ranch/onion dips
Try: Snyder‘s pretzels; baked chips (Lays), baked tortilla chips (Lays), pita chips; salsa; fat-free yogurt dip (recipe provided); hummus; Pop-Secret 94% fat free popcorn, or Orville Redenbacher 100calorie mini packs of popcorn Low-fat or fatfree frozen yogurt; popsicles made with 100% fruit juice (i.e. Minute Maid; once in a while); homemade popsicles made with diluted fruit juice; bananas dipped in yogurt and then frozen Crystal Light (available in mini packs to mix w/ bottled water); 100% fruit juice (any brand) diluted with ½ part water; or, instead of soda try 100% fruit juice with ½ seltzer water
Full fat ice cream; Flavor-Ice ice pops; fruit flavored popsicles
Flavored juice drinks (i.e Hi-C, Capri Sun, Kool Aid); soda (i.e. Coca Cola, Pepsi, Welch‘s Grape, Orange Slice)
DIET It is important to start eating on a schedule. Why? Eating on a schedule will help with… 1. Warding off hunger 2. Feeling fuller for longer 3. Feeling more in control. What does eating on a schedule look like? Eat three square meals per day and two snacks. We have provided sample meal plans for 1600, 1800, and 2000 calories per day. Remember that it is important to know how many calories YOU need per day before starting any of these meal plans. You can find out how many calories you need per day on page 11, or by calling your dietitian at NewYorkPresbyterian. In general, try to include at least 3 or more servings of vegetables each day. Include fruit with meals and as a snack. Choose high fiber grain items such as oatmeal, whole grain breads and brown rice. Use lean protein sources such as fish, veggie burgers, turkey breast, skim or low fat milk, soy milk and legumes. For additional nutrition information or to arrange an individualized dietary consultation with a registered dietitian, call NewYork-Presbyterian.
REMEMBER that these are only sample meal plans and that it is important to have YOUR OWN PERSONAL PLAN, which you can create at: http://www.mypyramid.gov/mypyramid/index.aspx
1600 calories per day The calories of each food item are in parenthesis. You can substitute the foods here with other healthy options that fall within the same calorie amount. Check labels on your food packaging (see page 20 for more information).
Breakfast Snack Lunch Snack Dinner Snack
¼ cup dry oats 1.8oz Angel (140) food cake (130) 1 hard-boiled egg (70)
3 oz light 1 cup low-fat 1 cup of any ½ cup meat turkey 1% cottage variety of strawberries no skin (130) cheese (160) pasta, (30) 1 cup of prepared (200 Green Beans calories) (20) 1 small sliced Spaghetti potato, thinly Sauce (up to (or) sliced with 100 calories the skin left worth) on, or removed Grated (134) Parmesan 1 dinner roll Cheese (100) (optional; 2 Trans-fat free teaspoons margarine or contain 20 butter (enjoy calories) up to 60) 1 piece or Cup 1 large pear 1 side salad of fruit (70) (120) consisting of the following: 1 chopped plum tomato, 2 cups of shredded lettuce, + 60 calories of salad dressing of personal choice (100) 1 cup coffee Club or Diet 3oz grilled Decaf tea or (0) Soda (0) chicken or coffee (0) fish (130) 2 tbsp skim milk (20) TOTAL: 300 TOTAL: 130 TOTAL: 444 TOTAL: 160 TOTAL: 550 TOTAL: 30
1800 calories per day The calories of each food item are in parenthesis. You can substitute the foods here with other healthy options that fall within the same calorie amount. Check labels on your food packaging (see page 19 for more information).
Breakfast Snack Lunch Snack Dinner Snack Adora calcium chocolate (30) with 1/2 cup berries (40)
2 slices whole 1 oz cheese Sandwich grain bread (100) (350): 2 oz (150) meat, (or) poultry, or 2 tbsp peanut fish butter (190) 3 Cups Air2 slices popped whole-grain 1 tbsp unsalted bread Strawberry popcorn 2 pieces preserves (50) (100) lettuce 2 slices tomato ½ cup baby carrots 1 cup coffee 1 medium Green salad (0) Apple (60) with veggies and 1 T olive 2 tbsp skim oil/vinegar milk (20) (150 cals)
1 cup Yogurt 1 cup brown (120) rice (230) (or) 2 oz trail mix (130) (or)
3 oz Carrot 1 cup broccoli (or) sticks (40) or another 1/2 cup (15 with 1/4 cup vegetable in 1 grapes) hummus T olive oil Frozen (100) (150) grapes (55 cals) 3oz grilled chicken or fish (130) Decaf tea or coffee (0)
1 piece or Cup of fruit (70)
Club Soda (0)
TOTAL: 430 TOTAL: 160 TOTAL: 500 TOTAL: 130 TOTAL: 510 TOTAL: 70
2000 calories per day The calories of each food item are in parenthesis. You can substitute the foods here with other healthy options that fall within the same calorie amount. Check labels on your food packaging (see page 19 for more information).
Breakfast Snack Lunch Snack ¼ cup unsalted whole almonds (200) Dinner 3 ounces marinated, grilled salmon (150) 1 medium baked sweet potato (100) 1 cup steamed broccoli (70) Large salad with romaine and mixed salad greens 1. T. olive oil based salad dressing (150) Snack 8 animal crackers (100)
1 cup bran 1 granola bar 1 cup red cereal with made without beans and raisins (190) hydrogenated rice, prepared oils without ¾ cup skim (140) meat or milk (70) added fat (420) 1 medium banana (100) 1 cup raw vegetables (peppers, cucumbers, tomatoes) (50)
3oz egg-white substitute (40)
2 plums (60) 1 Cup Yogurt (140)
1 cup coffee (0)
Club Soda (0)
Decaf tea or coffee (0)
2 tbsp skim milk (20) TOTAL: 420 TOTAL: 140 TOTAL: 530 TOTAL: 340 TOTAL: 470 TOTAL: 100
2000 + If you require additional calories in your meal plan, here are some healthy ways to add:
25 calories or less/serving: sugar-free hard candy sugar-free gelatin 5 celery stalks sugar-free soft drinks, 5 zucchini sticks 1 cup baby carrots 1 cup shredded cabbage 2 large olives 2 whole cucumbers 1 prune 2 large dill pickles 1 tomato 1 apricot 1 large carrot 1 large pepper ½ cup beets 1 stalk broccoli 12 radishes 1 cup cauliflower ½ cup spinach (cooked)
60 calories or less/serving: 1 medium size fruit ½ cup canned fruit (in own juice) 1 cup raw vegetables with 2T. Fat-free dressing 2T. raisins 1 fig bar 1 cup sugar-free cocoa 100 calories or less/serving: 4-6 saltine crackers 3 ginger snaps 8 animal crackers 1 small angel food 15 teddy grahams 1 slice cheese 30 goldfish crackers 6 vanilla wafers 2 large rice cakes 10 reduced fat wheat thins 1 slice Toast &1tsp jelly 15 reduced fat wheatables ½ cup cottage 1 Cup cheerios ½ cup pretzels with mustard ½ cup fat-free/sugar-free 3 cups low-fat/fat-free natural popcorn ½ English Muffin & ½ tsp trans-fat free margarine
There are a number of good websites that can help you determine calories. Here are some that we recommend:
http://www.mypyramid.gov www.nutritiondata.com www.calorieking.com http://www.nal.usda.gov/fnic/foodcomp/search http://caloriecount.about.com www.thecaloriecounter.com
RECIPES Cooking is a great way to control the amount of fat, salt and sugar in your diet. When you cook, you have more control over which ingredients are in your food.
Vegetable Frittata This recipe contains more than one type of fruit or vegetable, rich in different nutrients. Try many colors and kinds. Ingredients: 6 medium or large eggs 1/4 teaspoon pepper 1/2 teaspoon oregano or basil 1/3 cup (1 1/2 ounces) shredded cheese 2 teaspoons vegetable oil 1 small onion, chopped (about 2/3 cup) 1 clove garlic, chopped, or 1/8 teaspoon garlic powder) 2 cups fresh, canned or frozen mixed vegetables (green beans, zucchini, peas, corn, broccoli, mushrooms) 1 medium tomato, sliced Directions: 1. Beat eggs with pepper, oregano or basil, and cheese in a medium bowl. 2. Heat oil in a 9 inch frying pan. Add onions, garlic, and other vegetables and cook on medium until soft. 3. Pour egg mixture over vegetables. With knife or spatula, lift outer edges of eggs so egg mixture flows to the bottom of the pan. 4. Cook until eggs are set, about 6 minutes. Top with tomato slices. 5. Cut into 4 wedges; serve hot. 6. Refrigerate leftovers within 2-3 hours. 8 servings
Source: Janet Calvert and Caroline Cannon, OSU Extension. For more recipes and other resources on eating well for less, see our web site at http://www.healthyrecipes.oregonstate.edu
Quick Healthy Snack Ideas 1. Granola Peanut Butter Balls 2 tablespoons honey 4 tablespoons peanut butter 2 cups granola 2 to 4 tablespoons milk, or as needed In a large bowl, mix together the honey and peanut butter. Using a spatula, stir in the granola. Add enough milk to just moisten--you want it to stick together. Form into balls. Chill until ready to serve. 2. Guacamole Dip 2 ripe Haas avocados 1/2 bunch fresh cilantro, leaves chopped 1/4 medium red onion, diced 2 jalapeño peppers, stemmed, seeded and finely diced (optional) 1 tablespoon freshly squeezed lime juice salt and pepper freshly ground, to taste 1. Cut the avocados into halves and remove the seeds. Peel the fruit and place in a mixing bowl. 2. Mash avocados with a potato masher or fork until chunky. Add the remaining ingredients 3. Serve with pita or tortilla chips 3. Hummus Dip 12-ounce can of garbanzo beans, (chickpeas) 1 tablespoon tahini 1 tablespoon lemon juice 1 teaspoon finely chopped garlic about 3 tablespoons olive oil salt to taste freshly ground black pepper 1. Drain and rinse the garbanzo beans. 2. Puree the garbanzo beans in a blender or food processor with the tahini, lemon juice and garlic. 3. With the machine running, add the olive oil slowly, until the hummus becomes thick and creamy. 4. Add salt and pepper to taste. 5. Serve with pita bread. (Store the remaining beans in a covered container in the refrigerator for up to 5 days.)
4. Ants on a Log celery sticks peanut butter raisins 1. Wash the celery and cut it into pieces about 5 inches long. 2. Spread peanut butter over the entire length of the celery. 3. Press raisins into peanut butter.
5. Quick Fruit Dip 1 Cup plan yogurt Cut up fruits, so they are dipping size 1. Mix yogurt and brown sugar well, serve cool, dip fruit.
6. Easy Bean Dip 1 can (approx. 16 ounces) refried beans 1 package (8 ounces) process American cheese, cubed 1/2 cup mild to medium chunky salsa hot pepper sauce, to taste 1. Combine refried beans, cheese, salsa and hot pepper sauce in a microwave for 5 minutes. 2. Check minute and stir, until cheese melts and the mixture is well blended and hot. 3. Serve with tortilla chips, assorted crackers, or vegetable dippers. Makes about 3 cups 7. Apple & Cheese Snacks 24 Reduced Fat Crackers (Ritz) 6 (Kraft) 2% Milk Singles, cut into quarters 12 thin apple slices, cut into quarters ground cinnamon 1. Top each cracker with 2% Milk Singles quarter and 2 apple pieces. Sprinkle with ground cinnamon.
8. Broccoli & Cauliflower Supreme 4 oz. (1/2 of 8-oz. pkg.) Fat Free Cream Cheese, cubed 1/4 cup Peppercorn Ranch Fat Free Dressing 1 Tbsp. Dijon Mustard 3 cups cauliflower florets (about 1/2 lb.), steamed, drained 6 cups broccoli florets (about 1 lb.), steamed, drained 1/2 cup crushed RITZ Reduced Fat Crackers 1. Place cream cheese, dressing and mustard in medium microwaveable bowl. 2. Microwave on HIGH 30 to 45 sec. or until cream cheese is softened and mixture is hot. Stir until well blended. 3. Toss hot cooked cauliflower and broccoli with hot cream cheese mixture. 4. Spoon into serving bowl; sprinkle with crushed crackers.
9. Banana Quesadillas 1 (6 inch) flour tortilla 2 tablespoons peanut butter 1 tablespoon honey 1 banana 2 tablespoons raisins Lay tortilla flat. Spread peanut butter and honey on tortilla. Place banana in the middle and sprinkle in the raisins. Wrap, and serve. 10. Fruit Crisp 1/2 cup flour 1/2 cup oatmeal 1/2 cup sugar 1/4 tsp. cinnamon 1/4 cup margarine or oil 4 cups sliced fruit Combine together flour, oatmeal, sugar and cinnamon. Add margarine or oil. Place sliced fruit in greased 1 1/2 quart baking dish. Spread flour and oatmeal mixture over top. Bake at 350 degrees for 30-40 minutes (or microwave 12 minutes on high, turning at least once during baking time).
HOLIDAYS Thanksgiving, Hanukkah, Christmas and New Year‘s: for most people, the holidays mean concerns about added calories and weight gain. Celebrate! This is the time of year to celebrate, and food is one of the pleasures of parties, holiday festivities and other social gatherings. Just because you‘re trying to eat healthfully doesn‘t mean you need to avoid celebrations. Any foods - even traditional holiday treats - can fit into a healthful eating plan. The key is moderation and balance. According to ADA‘s Nutrition and You: Trends 2000 Survey, many Americans identified with the fear of having to give up their favorite foods as a major obstacle to healthful eating. But whether watching a football game on television, meeting friends at a party or going shopping, Enjoy foods this holiday season!
Here are some tips from the ADA: Be realistic. Don‘t try to lose weight during the holidays—this may be a self-defeating goal. Instead, strive to maintain your weight by balancing party eating with other meals. Eat small lower-calorie meals during the day so you can enjoy celebration foods without overdoing your calorie intake for the day. Feeling hungry can sabotage even the strongest willpower. So, eat a small snack such as fruit or a handful of nuts before heading out the door. This will help you avoid rushing to the buffet table when you arrive at a party. While you‘re there, take time to greet people you know – conversation is calorie free! Get a beverage, and settle into the festivities before eating. Try sparkling water and a lime twist rather than wine, champagne or a mixed drink. Sparkling water doesn‘t supply calories. Make just one trip to the party buffet. Be aware of what foods you are eating and be selective! Choose only the foods you really want to eat and keep portions small. Often just a taste satisfies a craving or curiosity. Also, move your socializing away from the buffet table; this will eliminate unconscious nibbling. Choose lower-calorie party foods. Raw vegetables with a small amount of dip - just enough to coat the end of the vegetable is a good choice. Try boiled shrimp or scallops with cocktail sauce or lemon. Go easy on fried appetizers and cheese cubes. Enjoying a sit-down dinner party? Make your first helping small. That way, if your host or hostess expects you to take seconds, the total amount will be about the same as a normal-size portion.
Adapted from American Dietetic Association website www.eatright.org.
EATING OUT For many people, eating out is one of their biggest challenges when trying to eat healthy. Eating healthy does not mean that you have to give up your favorite restaurant but it does mean that you may need to re-think some of your choices. Use these tips to help make your eating out experience be an enjoyable and healthy one. Suggestions for Sit Down Restaurants Avoid drinking wine or other alcoholic beverages before a meal. Alcohol stimulates the appetite and can also reduce a person‘s willpower. Don‘t skip a meal if you know you are going out to eat later. You will be hungrier and less likely to make wise decisions. Plan what you will eat in advance. Many restaurants now have menus on the web. Don‘t be afraid to ask the server questions about how food is prepared. Choose low-fat preparation options. Watch out for words like fried, creamed, pan-fried, buttery, sauteed, with gravyor hallandaise sauce, Au- gratin, alfredo). Choose a menu item rather than a buffet. Ask for gravies, sauces, and dressings on the side - use about 1 tablespoon. Make substitutions - ask for a small salad instead of fries. Avoid caloric beverages. Request healthy preparation methods (boiled, broiled, baked, grilled, ask for use of olive oil rather than butter). Sweet tooth? Try sherbet, fresh fruit, or a cup of coffee with a little cream and sugar for dessert. If portion sizes are large, take half home for another meal. Consider asking for a to-go box when you order. This will help you control your portions before you take that first bite.
Suggestions for Fast Food Restaurants:
Mc Donalds: Egg McMuffin = 300 calories, 12 gm fat, 2 gm fiber o Order it without cheese & you‘ll have a 250 calorie breakfast with only 9 grams of fat
English Muffin: 160 calories, 3 gm of fat, 2 gm of fiber o Order it without margarine & ask for strawberry jelly and it‘ll add up to 170 calories, 1.5 gm of fat, 2 gm of fiber
Tip: Avoid biscuits & sausage to keep your calories in check Bacon Ranch Salad with Grilled Chicken (no dressing) = 260 calories, 9 gm fat, 3 gm fiber o Skip the cheese & it‘s only 210 calories and 5 gm of fat!
Asian Salad with Grilled Chicken (no dressing) = 300 calories, 10 gm fat, 5 gm fiber o Save the almonds for a snack later & your salad is only 230 calories
Southwest Salad with Grilled Chicken (no dressing) = 320 calories, 9 gm fat, 6 gm fiber
Skip the cheese & tortilla strips and it‘s only 250 calories & 6 gm fat
Newman‘s Own Low Fat Balsamic Vinaigrette – 40 calories, 3 gm fat, 0 gm fiber Newman‘s Own Low Fat Italian – 60 calories, 2.5 gm fat, 0 gm fiber Newman‘s Own Low Fat Sesame Ginger Dressing – 90 calories, 2.5 gm fat, 0 gm fiber Tip: Get the grilled chicken & avoid the ‗crispy‘ chicken. Taste the salad first to see if you even need salad dressing – you may be surprised! Single hamburger = 250 calories, 9 gm fat, 2 gm fiber. o Add extra lettuce & tomato to make it more filling
Grilled Chicken Classic Sandwich without mayo = 370 calories, 4.5 gm fat, 3 gm fiber. o Get a regular bun, instead of honey wheat, and it‘s only 280 calories & 4 grams of fat
Chipotle BBQ Snack Wrap with Grilled Chicken = 260 calories, 9 gm fat, 1 gm fiber o Skip the cheese & you‘ll save 3 gm of fat – bringing your total calories to 220!
Tip: Stick with grilled items – never fried. ―Double‖ & ―big‖ = extra calories. Fruit & Yogurt Parfait = 160 calories, 2 gm fat, 1 gm fiber o This can make a healthy breakfast option too!
Apple Dippers with Low fat Carmel Dip = 100 calories, 0.5 gm fat
Reduced Fat Ice Cream (Vanilla) = 150 calories, 3.5 gm fat, 0 gm fiber Skip the fries & grab some apple dippers instead!
Burger King: Skip These: Avoid the Whopper! Did you know the Triple Whopper with Cheese is 1,250 calories & 84 grams of fat?! Avoid the Stacker! This meat, cheese, bacon & bun really adds up! The BK Stacker Double starts at 620 calories & 39 gm of fat. Avoid ―crisp‖ chicken – this just means it‘s deep fried! The Tendercrisp Chicken Sandwich is 780 calories & 43 gm of fat. Stick with ‗grilled‘ items. Skip the shakes! It‘s 960 calories & 32 gm of fat for a medium Oreo BK Sundae Shake! Choose These: Tendergrill Chicken Sandwich without Mayo – 400 calories, 7 gm fat, 4 gm fiber BK Veggie Burger without Mayo – 340 calories, 8 gm fat, 7 gm fiber Whopper Jr. without Mayo – 290 calories, 12 gm fat, 2 gm fiber Tendergrill Chicken Garden Salad (No croutons, no dressing) – 240 calories, 9 gm fat, 4 gm fiber o Try the Ken‘s Fat Free Ranch salad dressing (60 calories).
Side Salad (no dressing, no croutons) – 15 calories, 0 gm fat, 1 gm fiber
BK Fresh Apple Fries (no caramel sauce) – 25 calories, 0 fat, 1 gm fiber o Cut just like French Fries…dip in the sauce and it‘s 60 calories – much less than even the smallest order of fries!
French steamed or lightly sautéed meats stir-fried vegetables steamed rice clear soups broiled lean meats or fish poultry without skin plain vegetables French bread sorbet
Italian pasta tomato-based sauces plain bread vegetable salads with small amounts of olive oil fresh fruit thin crust vegetable pizza
Mexican lean meat or chicken enchiladas gazpacho lean meat fajitas salsa bean chili
American roasted, baked, broiled, grilled lean meats and poultry rice or baked potato steamed vegetables fruit
Fast Food grilled chicken or roast beef sandwich (avoid creamy sauces) baked potato with salsa ice milk or low fat frozen yogurt salads with light dressing
FOOD JOURNALING There is a direct link between journaling (diet and exercise) and weight loss. Specifically, the Weight Loss Maintenance (WLM) behavioral intervention trial successfully achieved excellent short-term weight loss results! Keeping a food diary doubled weight loss attempts. My Daily Food Journal
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
This is the Mediterranean Diet Pyramid, which has been known as one of the healthiest ways of eating in the world.
EXERCISE ―I just try to be the best I can be and hope that is the best ever.‖ —Tiger Woods
The Surgeon General recommends 30 minutes or more of moderate-intensity physical activity on five or more days per week to improve health and fitness. You can accumulate it in 10- to 15-minute bouts throughout the day or do it all at once.
12 Ways to Create an Active Lifestyle 1. Forget the fads: Like diets, exercise fads come and go. When you think about a new workout, ask yourself: Is this something I really enjoy doing? 2. Be realistic: Any activity has to fit into your schedule and lifestyle. If you don‘t belong to a gym or if you hate running, it‘s time to look for some new activities. 3. Make a commitment: Write down some important reasons for being more active. Share a written or verbal promise to be more physically active with your friends or family. 4. Start slow: Making drastic changes can be a recipe for failure. Small changes can make a big difference, if they last. Pick one change, like walking more, and make it a habit.
5. Be consistent: The human body responds well to consistency. For example, if you decide to walk more, make walking part of your daily routine – rather than an occasional activity. 6. Stick with it: Research suggests that it takes about 21 days for a behavior to become habit. If you want to start walking more, make a plan to walk 30 minutes a day for 21 days! 7. Be flexible: Life is full of surprises and sometimes plans need to change. If you can‘t get out in the morning, fit a 30-minute walk into a lunch break or go out after dinner. 8. Be creative: Make a list of all the possible ways to fit a 30minute walk into your life – like walking a dog, walking with a friend, walking to the store, or walking around the mall.
9. Make a list of options: It‘s always good to have options, like indoor ideas when it‘s cold. Make a list of all the ways you like to move, so you‘ll always have a fun option. 10. Plan for activity: There is always too much to do in our busy lives. Make room for fitness in yours by putting activity on your schedule. 11. Forgive yourself: If you miss a day of activity, it‘s no big deal. Just put on your shoes and get your walk in today! The goal is at least 30 minutes of activity, at least 5 days a week. 12. Congratulate yourself: Becoming more active can be tough. Just think how long you‘ve been sitting around. Give yourself a big pat on the back for any increases in physical activity.
National Nutrition Month® - March 2005 Adapted by the NC NET Program from Eat Right Montana materials
Physical Activity in Your Daily Life
Courtesy of the American Heart Association At Home It‘s convenient, comfortable and safe to work out at home. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and other family members can use it. It‘s easy to have short bouts of activity several times a day. Try these tips: * Do housework yourself instead of hiring someone else to do it. * Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash. * Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes. * Walk or bike to the corner store instead of driving. * When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself. * Stand up while talking on the telephone. * Walk the dog. * Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall. * Stretch to reach items in high places and squat or bend to look at items at floor level. * Keep exercise equipment repaired and use it!
At the Office Most of us have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the work day? Why not...: * Brainstorm project ideas with a co-worker while taking a walk. * Stand while talking on the telephone. * Walk down the hall to speak with someone rather than using the telephone. * Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way. * Walk while waiting for the plane at the airport. * Stay at hotels with fitness centers or swimming pools and use them while on business trips. * Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room. * Participate in or start a recreation league at your company. * Form a sports team to raise money for charity events. * Join a fitness center or Y near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout. * Schedule exercise time on your business calendar and treat it as any other important appointment. * Get off the bus a few blocks early and walk the rest of the way to work or home. * Walk around your building for a break during the work day or during lunch.
At Play Play and recreation are important for good health. Look for opportunities such as these to be active and have fun at the same time: * Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.) * See the sights in new cities by walking, jogging or bicycling. * Make a date with a friend to enjoy your favorite physical activities. Do them regularly. * Play your favorite music while exercising, something that motivates you. * Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones. * Join a recreational club that emphasizes physical activity. * At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite. * When golfing, walk instead of using a cart.
Calories Burned During Exercise Take a look at some common exercises and the calories used per activity. Notice that these numbers are linked to the amount of weight you are in pounds.
12 Easy Ways to Get Fit Around Your Home All of us are busy and physical activity is missing in our hectic schedules. A quick way to be more active and get fit is to do it at home! Fitness at home is easy. Here are 12 easy ways to start a healthy lifestyle at your front door. 1. WALK around the block: Two or three 10-minutes walks in your neighborhood can add up to some serious health benefits. 2. BIKE down the street: Keep your bikes (and helmets) ready to go at a moment‘s notice, like for a quick jaunt to the grocery store. 3. GARDEN in the yard: A vegetable garden, even a small one, is the most delicious way to get active and eat better at the same time. 4. MOW or RAKE the lawn: Forget a fancy riding mower. A push mower, even an electric one, helps with extra steps for a healthy weight.
5. JUMP in the driveway: Jump rope, jump shots with ball and hoop, or even jump with a pogo stick (good for your balance too!). 6. STRETCH with a band: Keep a resistance band next to the remote – so you can stretch your arms and legs while watching TV. 7. LIFT a weight: Keep a weight near the telephone. Pick it up when you get a call and pump your arms while you talk. 8. DANCE with a DVD or video: Turn a TV room into a fitness
center with your favorite flavor of music. Salsa? Country? Disco? Rock? 9. PUMP with a machine: Exercise machines can be a fitness bonus if you keep them in an accessible place and use them often. 10. STEP with the stairs: You don‘t need a fancy machine to build beautiful legs and thighs. Just go up the stairs as often as you can. 11. PUSH with a broom or mop: It‘s not a real glamorous way to get fit, but it works! Housework burns as many calories as golf without a cart. 12. LAUGH and PLAY together: Add some laughter and play into your life. Research shows that they can have powerful health benefits.
National Nutrition Month® - March 2005 Adapted by the NC NET Program from Eat Right Montana materials
WEIGHTS and EQUIPMENT There are many types of resistance training equipment available; finding what works for you is a matter of cost, comfort, and effectiveness. Dumbbells o One of the most effective tools, dumbbells provide more resistance pound for pound than barbells or machines since so much effort and muscle is used to stabilize the weight. You will gain more functional (usable) strength by using dumbbells than other options as well. o Find dumbbells of various weights—most come in differences of 2.5 to 5 pounds. o There are different handles available, find one of a thickness and material that you feel comfortable with.
Resistance Bands o Basically a big rubber band, resistance bands come in several types and thicknesses. The best come with handles for comfort, and some even have attachments for anchoring the bands to doors. o The thicker the band, the more challenging it is. Some bands are color-coded, others are just labeled. Find a band that is a little more challenging than you think you will need since you will grow out of it quickly. o The resistance varies based on the length of tubing you use, use less tubing for more resistance, use more tubing for less.
Household Items o It doesn‘t take a lot of money to get resistance equipment, but using the right items will keep it safer. o Instead of using milk jugs full of water or sand, use laundry detergent bottles that are stronger and don‘t pop open under stress o For beginners who don‘t need much weight, cans of soup, books, and other objects are great places to start. The odd size of the objects helps you gain hand strength as well. Machines o Since machines vary by make and model, talk with a certified personal trainer to get information on how to use each specific type of machine.
Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning this exercise program. The advice presented is in no way intended as a substitute for medical consultation. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
Sets and Repetitions Doing the resistance training exercises is great, but doing it the right way will help you achieve your goals of being fit faster and safer. There are several things to consider in a resistance training program, the number of sets and repetitions is one of the more important. You have probably heard a number of things about high repetitions, low weight, or high weight low repetitions, but unless you challenge your body in a way that requires it to work harder than it is used to there won‘t be any changes. Repetitions A repetition is one complete movement from start to finish in a resistance training exercise. For instance, in a lunge, lowering your body toward the ground and returning to the start position is one repetition. Depending on your goal, a wide range of repetitions are appropriate to achieving that goal. o Weight loss/general strength training—8-12 repetitions o Endurance training—12-15 repetitions o Body building 6-8 repetitions Sets A set is a group of repetitions performed in a single setting. You will receive most of the benefit from the first set that you perform, but you can get the maximum benefit by doing about 3 sets. In general, performing 1-3 sets of an exercise will help you get the most out of your workout. Intensity If you aren‘t challenging the muscle enough, you won‘t get the benefits. In the case of a weight loss/general strength training goal, you should be able to do at least 8 repetitions. If you cannot do 8 repetitions, you need to lift a lighter weight. If you can easily do 13 repetitions, you will need to lift a heavier weight to get benefits. Don‘t shortchange yourself; a challenging weight lifted with correct form can help you achieve your goals. Make sure you can do the assigned number of repetitions with good form; bad form is the fastest way to injure yourself and not reach your goals.
Warm-Up & Cool-Down Warm-up Warming up your muscles prior to exercise is like warming up your car. You will increase the temperature and flexibility of your muscles, and be more efficient and safer during your workout. Warm-up tips o Warm-up for 5-10 minutes. The more intense the activity, the longer the warm-up o Whatever activity you plan on doing (running, walking, cycling, etc.), do it at a slower pace (jog, walk slowly) o Use your entire body. For many people, walking on a treadmill and doing some modified bent-knee push-ups will suffice. o Don‘t shortchange yourself. Skipping the warm-up could lead to injury or poor performance Cool-down Cooling down after a workout is just as critical as warming-up. After working out, your heart is still beating faster than normal, your body temperature is higher, and your blood vessels are dilated. This means if you stop too fast, you could pass out or feel sick. Now is also the time to stretch, not before exercise, when your muscles are warm and more flexible. Cool-down tips o Walk for about 5 minutes, or until your heart rate gets below 120 beats per minute o Stretching o Hold each stretch 15-30 seconds. If you feel you need more, stretch the other side and return for another set of stretching o The stretch should be strong, but not painful. o Do Not Bounce! o Remember to breathe while you are stretching. o Don‘t skip your cool-down. You will feel better throughout the rest of the day if you cool-down properly
SAMPLE EXERCISE LOG S F M ○ S T W T Day # 4 Date June 29, 2009
CARDIO TYPE Biking Running MINUTES 20 minutes 10 minutes
Walking – Number of steps (with pedometer) STRENGTH TRAINING TYPE Crunches Lunges Bench Press Leg Press
WEIGHT/REPS 50 40 10/12 30/10
FLEXIBILITY TYPE Yoga Stretching MINUTES 45 15
NOTE: Generally you will not be performing all three types of activity in one day. You are encouraged to alternate exercises. The above provides only an example for filling in the log
How to use a Pedometer If you use your feet to walk you are a Pedestrian and a Pedometer exists just to count your steps. A pedometer is extremely lightweight instrument that is small and easy to use: you clip it on to your belt or your trouser/skirt waistband and switch it on and it counts the number of steps that you take. Why use a pedometer? It is a simple way to keep a record of the number of steps you take. It is recommended to take about 10,000 steps per day. 2000 steps is approximately one mile. Pedometers can be useful guides when working out a program to increase your fitness and/or weight loss. Gradually build up to 10,000 steps a day by adding another 200 – 500 steps each week. It pays to keep a record of your daily totals because it is easy to forget and when you look at your written record you can immediately see how well you are doing. How do they work? Inside each unit there is a motion sensitive device, which is triggered every time you take a step. To get the best results keep the pedometer as horizontal as possible. This is because pedometers need to be parallel to the ground to work correctly. If it is tilted at all the reading will not be accurate. The best places to wear a pedometer are directly above your hip or above your knee joint.
How to use a pedometer The most important thing is to program in your stride length. As everyone‘s stride is different, here is a simple and easy way to work out what yours is. Walk 10 steps on level ground Easy to do in a sitting room/office or outside on a path or on decking Measure that distance Then divide that distance by 10 That will give you the length of your stride. Program this into your pedometer. Where to buy Pedometers are available online, at sporting-goods stores, and large retail outlets. Below are two reliable vendors that sell pedometers online, but you can find others if you search. * http://www.accusplit.com * http://www.digiwalker.com
MIND OVER MATTER Sometimes, we let our minds get the better of us. It is important to be sure that your emotions do not get intertwined with your eating. Here are some tools that you can use. Be sure to call your dietitian for more help with emotional eating. H.A.L.T. before taking that first bite HALT means STOP, so when you feel yourself about to tuck into food, immediately say the words HALT through you head, it stands for the following: Instructions
Step 1 H = Hungry Before you binge ask yourself: ‗Am I really hungry‘, If you are not hungry but you feel yourself reaching for food then chances are you are not physically hungry and you are about to eat for another purpose. Step 2 A = anxious Research has shown that stress can increase our appetite. When you are about to eat ask yourself if you are feeling stressed or anxious, is this driving you to eat? If you are anxious then you need to try some of our relaxation and breathing tools that are available, once stress and anxiety are reduced see if you still feel like binging.
Step 3 L = Lonely Loneliness can cause binging; the reason is that food is used as a comfort and distraction from feeling lonely. When you are about to binge ask yourself if you are lonely. If you think you are, think of something else that you can do to help combat your feelings of loneliness, like talking to a friend or your support buddy, tracking your progress, writing your own story, phoning a friend, writing a letter to someone, or visiting a relative. Step 4 T = Tired Sometimes people eat because they are feeling agitated or not content, they are perhaps confusing tiredness with hunger. When you are tired you are not quite as alert as you normally are, so it is important to check if you are hungry or simply tired. Try and do the relaxation exercise and see how you feel afterwards, if you need more rest you are probably tired and need some sleep. Tips & Advice Other common triggers are boredom, stress, unstructured time, loneliness etc. STRATEGIES: What to do instead of eating? Exercise Yoga Get some fresh air Read a good book or magazine Play some music or an instrument Take a shower or bath Start a new hobby Play with a pet Knitting and other crafts Puzzles and games
THE HUNGER SCALE This scale is used to determine appetite. The 10-point scale reflects different physical stages of hunger and fullness. The idea is to avoid being too hungry or too full. In other words, try to stay in between level 3 and 7 Physically Faint 1
DEEP BREATHING EXERCISE Deep breathing exercises are known to calm your mind and can help you in times of panic. Try deep breathing when you feel an over-eating urge coming on. Instructions Step 1 Place one on your abdominal and the other on your chest. By doing this you are able to feel what part of your body and what muscles you are using when you breathe in and out. Step 2 Let out a big sigh, like a big sigh of relief. As you let this out allow your shoulders to drop and your muscles to relax. Really empty those lungs and relax your shoulders! Step 3 Pause, for a few seconds. Step 4 Inhale nice and slowly through your nose and push your stomach out. Be aware of the motion in your body as you slowly inhale and feel a stretch in your stomach. Fill your lungs with fresh air right to their full capacity. Step 5 Feel the muscle contractions with your hands Notice the muscle movement as your breath and feel the contractions, the aim is to feel them in your stomach and keep your upper body nice and still.
If the movement is in your chest then try the exercises again feeling for the movement to come from your stomach instead. Step 6 Take a few minutes to pause and become aware of your breathing. Try and breathe in a calm fashion, instead of having shallow short breathes you should have deep slow inhales and exhales. Step 7 Take a deep breath in through your mouth by pulling your stomach in. Step 8 Pause for a few seconds Step 9 Exhale... aahhh Step 10 Are you feeling more relaxed? If not run through the exercise again.
REFERENCES and HELPFUL LINKS www.fitday.com www.smallplatemovement.org http://health.discovery.com/national-bodychallenge/national-body-challenge.html http://www.nutrientrichfoods.org www.calorieking.com http://www.2000cal.com/ Exercise and abdominal fat: Curioni CC, Lourenço P, Int J Obes (Lond). (2005) Weight Loss study: Hollis. Gullion. AmJPrevMed (2008)
Follow-up with a Registered Dietitian (RD). Contact NYPresbyterian Hospital (212-305-7666) or Weill Cornell (212746-0830) at any time to set up an appointment.
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