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ISSUE 250 - August 14, 2006
VOLUME 1A BEHAVIOR TIPS DREAMING OF SUCCESS: We dream an average of four times a night for a period of 10 to 60 minutes. We spend 20 to 30 percent of our sleep time dreaming. Many studies have shown how important dreaming is to our well-being. Dreams allow us to experience successes we need in order to improve our self-image so we can succeed in real life. Your imagination is an excellent tool that will help you succeed. To obtain the goals you’ve set for yourself, try to see yourself in your mind as you’d like to be. It is important that you have realistic goals to dream about. Picture yourself at your desired weight, wearing the clothes you’d like to wear, while engaging in an activity you enjoy. Try to vividly imagine the sights, the sounds, and the smells of the surroundings. Think about your feelings of satisfaction and well-being you’d get from achieving your goal. Imagine this scene as often as possible. All great inventions and events were first a dream in someone’s mind before they became a reality. Dreaming can help you make progress in your weight loss efforts! ISSUE 250 - August 14, 2006
VOLUME 1B BEHAVIOR TIPS EATING FOR THE WRONG REASONS: Many people eat for reasons other than to satisfy their hunger or meet their body’s needs. When people eat as an activity they go through the motion of eating without thinking about it. One good example of this is when people eat popcorn while watching a movie. They are barely conscious of eating, and more focused on the movie. When this happens, people tend to continue eating even when they are full. Eating can also be a passive activity, such as snacking due to boredom. This can lead to searching the cupboards and eating items that aren’t healthy. Or, eating can be so enjoyable, people continue to eat for pleasure even when they are no longer hungry. There is nothing wrong with enjoying a movie, relieving yourself of boredom, or seeking the pleasure food gives you. However, you need to be responsible to yourself. Instead of eating, you should discover other activities that bring you pleasure or satisfy your boredom. The pleasure one gets from palatable foods results from an increase of endorphin levels in the body. Endorphins are compounds from the brain that cause feelings of pleasure and reduced pain. Endorphins can be released by any activity you enjoy. You can listen to music, play a sport, or get involved with a hobby. Let these endorphin-producing activities lead you away from eating for pleasure. When you are watching a movie, try to remember you’re enjoying the film. Think about how interesting the movie is; and that the popcorn isn’t necessary for you to have a good time. Eating should be a conscious activity without distractions around. You should be thinking about eating to take care of your body. By concentrating on how much and what you are eating, it will be easier to manage your weight and improve your health. ISSUE 250 - August 14, 2006
VOLUME 1C BEHAVIOR TIPS BOOSTING BODY IMAGE: Keeping a positive self-image is important to weight loss progress. So be polite to yourself! If you would not like hearing someone tell you how big you are; why should you treat yourself that way? Try to recognize times when you put yourself down. Stop yourself from thinking negative thoughts about your body. Try to think to yourself things you would like friends, family, or other support people to say. For example, you can say to yourself, “This is not quite what I want my body to look like, but I’m taking steps to get there!” Also, try not to be self-conscious and assume others are thinking negative thoughts about you. Sometimes we judge ourselves more harshly than others do. With all the effort you are putting into your Diet Center program, you should be confident in yourself, feel healthy, and be positive! Realize that instead of judging you, people should see the happier, healthier person you are becoming! ISSUE 250 - August 14, 2006
VOLUME 1D BEHAVIOR TIPS MEETING EMOTIONAL NEEDS: Sometimes people eat to feel connected, to be part of a group, or help satisfy the need for love. Such people need to recognize this eating is a response to a psychological need, and not a physiological one. You are entitled to have your needs met, but need to determine what it is you need. Being part of a group doesn’t require you to change your identity. You should still be recognized as part of a group even if you don’t have a piece of that birthday cake. When you are in a social setting, try to turn your attention away from food or bring you own snacks. To satisfy your need for love, you can nurture your self with options other than food. You can try relaxation therapy, listen to soothing music, hug a pet, get a massage, or buy fresh flowers for your home. Emotional eating can be dealt with, once you recognize your true needs and take measures to satisfy them appropriately. ISSUE 250 - August 14, 2006
VOLUME 1E EXERCISE TIPS EXERCISE AND HEART: Summer sunshine should encourage you to get outside and be more physically active! You can put on your shorts and take a walk, play volleyball, go for a bike ride or do some gardening. Or, put on your swimsuit and burn calories while you cool off in the water. Keep in mind that you still need to use some caution and planning with summer activities. The heat and sunshine can increase stress on the heart, especially during activity. The heart has to work harder to provide blood and oxygen to the muscles. It also has to move blood to the surface where it can be cooled by sweat and evaporation. The combination of higher body temperatures plus exercise in the heat puts a lot of stress on the heart. You can enjoy exercising on beautiful sunny days, but should take a few measures to take care of your heart. For example, try to work out early morning or later in the evening when the temperature is cooler. When it is hot and humid outside, try to work out at a lower intensity than your usual routine. You should also keep yourself well hydrated. Drinking a cup or two of water prior to exercising, and drinking a cup every 30 minutes will help prevent dehydration. Appropriate attire such as a loose cotton t-shirt, a hat, and shorts will help keep the body cool. A little planning is wise when it comes to exercise in warm, summer sunshine. It will help protect your heart while you burn calories and get your body in shape! ISSUE 250 - August 14, 2006
VOLUME 1F EXERCISE TIPS POOL WALKING: Walking around your neighborhood may not be so appealing on hot, summer days. However, have you considered walking around a pool? Pool walking can be a relaxing, yet effective option for you to get some exercise during warm weather. Water actually provides resistance, while having a low impact on your joints. The buoyancy of the water supports your weight, reducing the stress on your weight-bearing joints. You can start off by walking around in waist-deep water. If you’re ready to make things more challenging, you can walk in a little deeper water or try to walk at a faster pace. Walking backwards helps to work out other muscles in your body. Try to walk as you would on dry land (heel-to-toe), and avoid walking on just your toes. Since water will slow you down, you can take the opportunity to focus on your motions and posture. Keep in mind that water walking is an aerobic activity. This means that it can raise your heart rate for an extended period of time. Like any other aerobic exercise, you should start each session by warming up and ending with a cool-down. To warm up and cool down, you may want to do some simple stretches. It’s summer time! You can cool off in a pool while getting a good, calorie-burning workout! ISSUE 250 - August 14, 2006
VOLUME 1G EXERCISE TIPS STROLLING THE POUNDS OFF: The 2005 Dietary Guidelines recommends physical activity at moderate to vigorous intensity to achieve weight loss. However, any physical activity burns calories. You may only be comfortable taking a stroll around the block or at a park. Don’t be discouraged if your body can’t handle a tougher workout. There is less risk of injury if you exercise at a pace that you can tolerate. You can still benefit from a lower-intensity exercise such as strolling. A University of Pittsburgh study showed that low-intensity exercise burns calories--and sheds pounds--as effectively as a high-intensity workout. Researchers followed over 200 overweight women for 1 year. Groups walked to burn off 1,000 or 2,000 calories. In each group, some women strolled along comfortably; others walked at a nearly breathless pace. Everybody in the 1000-calorie group lost an average of 13 pounds regardless of walking speed. Participants in the 2,000-calorie group shed about 20 pounds regardless of exercise pace. Taking a stroll can help you shed pounds. It may take longer to reach your goal than it would if you walked at a faster pace. However, if you can stick to a long relaxing stroll, than you can still reach weight loss success! ISSUE 250 - August 14, 2006
VOLUME 1H EXERCISE TIPS BURNING CALORIES IN THE GARDEN: Gardening can be a rewarding hobby during the summertime. However, even if you don’t find nurturing flowers and plants rewarding, then maybe you can appreciate the impact it can have on your weight loss efforts. Gardening activities can burn about 100 to over 300 calories in 30 minutes! Even just watering the lawn or garden burns about 60 calories in half an hour. Trimming shrubs, mowing the lawn (with a push mower), planting trees or seedlings, digging, spading, and tilling can all burn about 160 to over 200 calories per half hour (Figures are based on a 180-pound person, a person who weighs more will burn more). Gardening activities work out all of your major muscle groups, which do most of the body’s calorie-burning. They also increase flexibility and strengthen your joints. Make sure you use proper techniques so you don’t injure yourself. You should stand and stretch your legs routinely. You may feel tired from a workout, but you should not feel achy. Pay attention to how your muscles feel, so that you don’t push yourself too hard. Gardening can be an effective, calorie-burning activity. Spending time in your garden to get it to look great can help you get your body in shape to look great, too! ISSUE 250 - August 14, 2006
VOLUME 1I NUTRITION TIPS HOT AND HEALTHY CHILI PEPPERS: Chili Peppers can help increase metabolism, burn calories, and speed weight loss. They can also block the formation of cancer-causing compounds in cured meats; and ease pain caused by shingles. The healing powers of chili peppers can be attributed to capsaicin. Capsaicin is also the substance that makes chili peppers hot. It also contains a good amount of vitamin C. Try spicing up your entrees with chili peppers! They are good eaten with milk, yogurt, rice, or bread to sooth inflamed taste buds. Chili peppers are typically a key ingredient in Tabasco sauce, cayenne pepper, chili powder, red pepper flakes, and chili sauce. Make sure you wash your hands after handling because you don’t want to rub the caipsaicin in your eyes. Add some heat to your program with hot chili peppers! ISSUE 250 - August 14, 2006
VOLUME 1J NUTRITION TIPS CANNED SALMON: Salmon is one of the most popular fish in America. Unfortunately, worries about farmed salmon from a 2003 report about harmful pollutants may discourage people to consume it as often. Others choose to select wild salmon, which is harder to find and costs more. However, no one knows for sure if the pollutants in question are actually harmful in the levels they are found. It still would be wise to select fish at least twice a week, including salmon. Salmon has a lot of nutritional and health benefits to offer. It is a source of heart-healthy omega-3 fatty acids, vitamin B12, niacin, thiamine, vitamin B6, potassium, riboflavin, magnesium, and vitamin A. For those that are still wary about consuming farmed salmon, don’t forget about the canned variety. Almost all canned salmon is wild, because this species is firmer and better suited for canning. Canned salmon is as rich in all the nutrients as fresh salmon. In addition, canned salmon is rich in calcium (23% to 26% of the RDA in 3 ounces). Canned varieties include Sockeye, Pink, Coho, Chum, and Chinook. They vary in color from white to pink to red. If you care to enjoy canned salmon, just be sure to track your sodium intake. You can prepare canned salmon as you would canned tuna. It makes great salads, can be tossed in casseroles, and works tossed in a stir-fry or pasta dish. If you’re “wild” about salmon, consider buying it canned for convenience and lower cost without compromising nutrition! ISSUE 250 - August 14, 2006
VOLUME 1K NUTRITION TIPS HAPPY AS A CLAM: Clams are a type of shellfish that offer a lot of nutrients in a single serving. For example, one 3-ounce serving of steamed or canned clams provides about 4200% of the RDA for vitamin B12 (that’s not a misprint)! That’s over a month’s supply of vitamin B12! Fresh, steamed clams also provides over 150% of the RDA for iron, while canned clams offer over 230% of the RDA for iron. Both are rich in vitamin C and riboflavin as well. Clams also are a good source of niacin, zinc, potassium, vitamin A, folate, calcium, and potassium. Canned clams are convenient for low-fat dips, soups or sauces. You should drain and rinse them to remove excess sodium. If you consume fresh clams, you can prepare them by dropping the clams into a pot or pan of boiling water and cooking them for 4 to 6 minutes. It’s quick and simple to enjoy such a nutritious shellfish! ISSUE 250 - August 14, 2006
VOLUME 1L NUTRITION TIPS SWEET STRAWBERRIES: Your Diet Center program allows for 1 ¼ cup of sweet, nutritious strawberries as one fruit exchange. Strawberries are low in calories, fat and sodium. They are an excellent source of vitamin C with 141% of the RDA per 1 cup! Vitamin C helps enhance your immune system, and helps you maintain healthy skin and teeth. You also obtain folate, potassium, iron, and riboflavin from a serving of strawberries. Strawberries are also a good source of fiber with 3.9 grams per cup. Fiber can help control appetite and blood sugars, as well as help with regularity. Strawberries also contain ellagic acid, a substance that appears to help fight some cancer causing agents. You can purchase fresh or fresh-frozen strawberries. Just make sure that they are unsweetened. When shopping, choose strawberries with a bright red color and fresh green caps. Since strawberries do not continue to ripen after they've been picked, avoid berries that are partly white and unripe. The size of a strawberry is not a factor in determining the sweetness or taste. Large or small ripe berries may be equally sweet and flavorful. Enjoy strawberries as a sweet snack, with a variety of salads, or prepared with meats or poultry. You can also enjoy them blended with your Diet Center Gold Premium Protein Supplement or Diet Center Meal Replacement Shakes. Give yourself a sweet treat by consuming nutritious strawberries! ISSUE 250 - August 14, 2006
VOLUME 1M WEIGHT LOSS TIPS GOT A PARTNER?: Diet partnerships can be helpful. In some studies, a partner can greatly increase weight loss. They are a source of encouragement and support. For example, taking them shopping can help you resist grabbing goodies because you know someone is watching. They can model good eating habits, motivate you, and reward you. This does not mean going “solo” will not lead to success. You need to think about your own dieting style. Do you like to do things alone or with others? Do you prefer to confide in others or keep things to yourself? Do you feel sharing your troubles with others would be helpful? Will having a partner work for you? If you feel you would benefit from a partner, sort through your friendships and compile a possible list of partners. A partner may be a spouse, a coworker, a good friend, a relative, or a neighbor. Choose someone you can talk to comfortably, is understanding, isn’t critical or jealous, is interested in your goals, and is supportive in good and bad times. Remember that it is a relationship that requires effort to be maintained, but can help you reach your weight goals. ISSUE 250 - August 14, 2006
VOLUME 1N WEIGHT LOSS TIPS SHRINKING YOUR STOMACH: Chronic overeating can stretch your stomach out. Your stomach expands and contracts with each food load. When you repeatedly overfill your stomach, it loses its tone and gets stretched out of shape. The body gets used to the new stomach size and causes the signals for fullness to be delayed until the stomach reaches the larger distension. This results in the need for more food to fill it up and make you feel full. An average person takes about 2 to 2 ½ cups of food to fill it up. A person with a stretched out stomach may need 3 or more cups before he/she feels full. Research shows that you may be able to shrink your stomach back to normal size in a period as short as one month by eating smaller meals. When a person begins to eat less, the stomach adjusts to holding less food, and the signal to the brain that indicates the stomach is full is sent sooner. A study showed that after four weeks of being on a weight loss program the average stomach capacity decreased from about 4 cups to less than 3 cups. Your Diet Center program can help you get used to eating smaller meals due to the structure of controlled calories, portions, and meals. If you feel your exchanges still provide large meals, you can try allotting exchanges for mid-morning and/or mid-day snacks to lessen the number exchanges at meal times. This structure may also help satisfy “between meal cravings,” and prevent you from getting too hungry and overeating at meal times. You can start shrinking your meals to help shrink your stomach and shed extra weight! ISSUE 250 - August 14, 2006
VOLUME 1O WEIGHT LOSS TIPS SUMMER TIPS: Many people get lazy during the summer. Many people want to take it easy and relax on warm, sunny days. However, you should make plans to keep yourself busy if you want to lose weight. There are plenty of ways to relax and enjoy the summer while being physically active and eating healthy. For example, you can plan picnics with grilled lean meats, fresh fruits, and vegetable salads. You can bring equipment for activities such as playing Frisbee, tossing a ball around, volleyball, badminton, etc. Swimming can be a calorie burning activity as well. Instead of laying around on a raft or just sitting by the pool, try swimming or walking a few laps. Even your vacations can be fun and action packed! You can take scenic walking tours or rent bikes to ride around the town. Visit museums or historic spots. Try to avoid spending your summer lounging around in the sun. Take advantage of beautiful weather by participating in fun activities that keep you moving. Continue to focus on healthy eating and enjoy fresh, healthy fruits and vegetables that are in season along with light, grilled meals. Summer can be a great season for successfully shedding pounds! ISSUE 250 - August 14, 2006
VOLUME 1P WEIGHT LOSS TIPS SURVIVING SHORT SUMMER TIPS: Many of you are probably going to take some weekend trips during the summer season. You can still maintain your progress during your trip with just a little planning. First of all, make sure you eat all your meals. Skipping meals may cause you to overeat when you eventually consume a meal. You should pack water, cartons of skim milk, and/or diet beverages along with convenient low-fat, low-calorie snacks. Good items to bring include fresh fruit, carrot or celery sticks, yogurt, Diet Center Fudge Bars or Meal Replacement Bars, or Diet Center Cheese Curls. When you stop at rest stops or convenient stores, make sure you label read and choose individually packaged foods for portion control. When you eat out, select foods prepared with little to no fat (ex. grilled, steamed, or baked items without cream sauces). Keep your portion sizes and exchanges in mind. Another thing you can do to help you make it through the weekend is to stay active. Enjoy the trip with a relaxing walk around the town, a fun bike ride, or a cool swim! You can also go site seeing or visit museums. Plan a little, move your body, and choose foods wisely while you’re out; and you can maintain your weight loss progress! ISSUE 254 - September 11, 2006
VOLUME 2A BEHAVIOR TIPS COMFORTING BEHAVIOR: Feelings of disappointment, discouragement, stress, or other challenging emotions cause one to seek comfort. Unfortunately, many people tend to comfort themselves with food. When a group of slim people were asked if they comfort themselves with food, about half of them said they rarely or never use food for comfort. The remaining half said that they sometimes turn to food for comfort. None of the slim people surveyed said that they always, often or regularly turn to food for comfort. Comforting yourself with a nonfood-related behavior is a change that you should make to help you slim down. Some of the behaviors that the slim people surveyed said they practiced include writing in a journal, drinking hot tea, taking a hot bath, listening to music, or reading a book. Turning to loved ones, watching television, or completing crossword puzzles were other comforting behaviors mentioned. Everyone needs to escape stress or sad emotions by relaxing. To help with your weight loss, it is important that you nurture yourself with activities that do not involve food. It’s a slimming habit to get into. ISSUE 254 - September 11, 2006
VOLUME 2B BEHAVIOR TIPS A SATISFYING EATING EXPERIENCE: Many people worry about whether or not they will feel satisfied on their Diet Center meal plan. Any time you eat a meal or a snack is an opportunity for you to nourish your body as well as your mind. You have the ability to make every eating opportunity a satisfying experience. The choices of where, when and what you eat will impact your eating experience. What you choose to consume is probably the easiest choice to make. Just refer to your Diet Center meal planner and select from the variety of foods you may consume on your program. When and where you eat may be more of a challenge, especially if you have a busy schedule or have little control over your eating environment. In order to have a satisfying experience, you should take the time to sit and eat. Even if you only have time for an Instant Shape Up Meal Replacement Drink or Bar, you should take time to relax and consume your food. Avoid rushing and gulping down your meals. Limit distractions as much as possible. For example, turn off the television, avoid eating while you’re working or doing the bills, or avoid eating while driving. Even a five-minute break without distractions helps you to focus on the act of eating to nourish your body. Focusing on the fact that you are taking care of your body will help satisfy you both physically and mentally. ISSUE 254 - September 11, 2006
VOLUME 2C BEHAVIOR TIPS RAISING THE BAR: Your motivation to lose weight is affected by your goals. If you have already attained your short-term weight goal, set some new goals or standards. Keep setting your goals farther and higher. You may fall back into your old habits if you don’t have new goals. New, higher goals give you something to look forward to. It's harder to maintain something than to achieve something new, so you should raise the bar whenever you reach a goal. For example, when you have lost 5 pounds, don’t just aim to maintain the loss or to lose another 5 pounds. Try changing your goal to lose eight pounds. You can also set a goal to lose more inches, or exercise at least twice a week. Set higher goals for yourself, but keep them practical. Setting and achieving new and higher goals can help keep you motivated. ISSUE 254 - September 11, 2006
VOLUME 2D BEHAVIOR TIPS THINKING THIN: The thin image that some people want their bodies to be is an illusion that distorts their sensitivity and sense of ownership of their bodies. The more people focus on being thin and fearing fat, the less sensitive they are to their bodies’ signals. Such people are under the illusion that being thin makes everything fine. This causes people to be afraid of anything that might make them fat. Such fear may lead to thinking one should excessively restrict their intake, and even not eat at times to become thin and stay thin. This thinking ultimately leads to erratic eating because severe food restriction will typically cause one to binge later. The body will take deprivation for a limited period of time before it rebels. When people fear fat, they ignore hunger as a message from their bodies that they “need “ to eat. They get caught in a cycle of ignoring their bodies, bingeing, blaming themselves, and making resolutions to exert more will power. So they continue to fight and ignore their body signals and go through the cycle until they give up. Focusing on being thin and going through this cycle, establishes an unhealthy relationship with food. The focus of weight loss or maintenance efforts should be placed upon eating enough to meet body needs without consuming excess. Try to focus on your Diet Center program, which is nutritionally balanced and designed to help individuals establish healthy eating habits and a healthy body. ISSUE 254 - September 11, 2006
VOLUME 2E BEHAVIOR TIPS FULFILL YOUR POTENTIAL: We have everything physically and mentally that we need to succeed. Unfortunately many people do not live up to their potential. People may put limitations on themselves out of fear, ignorance, or laziness. Do you live up to your potential? Remember that you have the ability to succeed in your weight loss program. Our consumer society makes it easy to become lazy. However, laziness is not the way to happiness. If you are unhappy now because of your weight, you need to do something. You have nothing to lose and everything to gain. Try not to confuse caution with fear. Caution can help you make good decisions. Fear is a negative emotion that will prevent you from reaching your potential. Forget your fears and believe in yourself. Why should you feel unhappy being overweight, when you have the potential to reach your ideal body weight. Instead of complaining and feeling sorry for yourself, lose the limitations and go for your goals! ISSUE 254 - September 11, 2006
VOLUME 2F BEHAVIOR TIPS GETTING ENOUGH REST: One thing a healthy body needs most is adequate rest. Without rest, it is very difficult to control your emotions. Think about your behavior when you are tired. Does everything seem to go wrong? Are little annoyances big problems? Do you feel too exhausted to care about fixing or solving anything? All you can do is get some rest. In order to restore your body’s energy, you need to sleep. On average, people require 7 to 8 hours of sleep per night. During sleep, your body rebuilds and regenerates strength. Some people feel 3 to 4 hours of sleep is sufficient. The problem with this is that they can become accustomed to a lack of sleep and not experience any of the negative effects of sleep deprivation for a long time. However, eventually it will catch up with them. When dealing with stress and emotions, the first thing to consider is a person’s physical condition. Your body provides energy to your brain. You provide energy to your body. Your Diet Center program will help you obtain the nutrients it needs to create and adequately restore energy during sleep. So try and get a good night’s rest, to clear your mind and help your body feel good. ISSUE 254 - September 11, 2006
VOLUME 2G BEHAVIOR TIPS ANALYZING OBSTACLES OF PROGRESS: Sometimes we have obstacles that hinder progress, that we may have difficulty identifying. Here are some areas to analyze that may help identify what the obstacles are. The first area is “Knowledge.” Making food-related health changes requires understanding basic nutrition. For example, low calorie foods may not necessarily be good substitutions for high calorie foods. They may be high in fat and sodium. Another area to analyze is “Skills.” Achieving an objective often requires learning new skills. For example, in order to consume an appropriate amount of calories and nutrients, you will need to develop the skill to measure and/or estimate portion sizes. A third area that one may find obstacles is “Fear.” Change usually involves risks. If you fear such risks, you may hold yourself back from meeting goals. Progress may also be hindered by lack of “Support.” Many lifestyle changes can be difficult without a person for support. Such a person can help you with new adjustments. Do your friends and family provide support? An analysis of these areas may help you uncover what is hindering your progress; so you can get rid of the obstacle and move on towards success! ISSUE 254 - September 11, 2006
VOLUME 2H EXERCISE TIPS JUST A COUPLE DAYS: So you say you don’t have the time to exercise enough to gain any benefits. You think that since you cannot work out 3 or 4 times a week, why bother to start a program? You only need 2 days a week to gain the benefits exercise contributes to your weight loss and health! Just 2 days can improve your strength and shed fat! A study held at the YMCA in Massachusetts compared people who exercised twice a week to those who exercised three times a week. Both groups exercised for 25 minutes doing aerobic activity and 25 minutes doing weight training per each workout session. The study showed that those who exercised twice a week gained 90% as much benefit as the group who exercised 3 times per week. Those who worked out 2 days a week also showed similar improvement in weight loss, muscle gain, and blood pressure. So to gain maximum benefits from exercise, it’s certainly better to exercise at least 3 days a week. However, you only need 2 days a week to take advantage of benefits from exercise. So if you’re just starting out, aim to fit exercise in at least 2 days a week. The significant positive weight loss and health results you can gain may eventually lead you to add an extra day or two to your routine! ISSUE 254 - September 11, 2006
VOLUME 2I EXERCISE TIPS ENJOYMENT WITH ENDORPHINS: Aerobic exercise for periods of 40-60 minutes, 4 to 6 times a week counteracts stress, anxiety and depression, and releases endorphins. Endorphins are chemicals in the brain that possess a wide range of functions including affecting blood pressure, appetite regulation, and inducing feelings of pleasure. A critical intensity of exercise is needed to increase endorphin levels. Exercising at least 45-60 minutes will increase endorphin levels. Keep in mind that shorter workouts are still beneficial to your health and progress. You can increase your exercise duration by phases if you’re currently sedentary or exercise for shorter periods. A recommended modification is to increase your exercise time by 5 minutes every two weeks, and increase your frequency by 1 more day every month until you are up to 40-60 minutes a day, 4 to 6 times a week. Get intense and release those endorphins! ISSUE 254 - September 11, 2006
VOLUME 2J EXERCISE TIPS OVERCOMING OBSTACLES: Exercise will burn calories and can help you lose weight faster. If you don’t have a regular exercise routine, think about what’s keeping you from being active and then look into ways to overcome the obstacles. Here are some examples of what your obstacles may be, and what you can do to get passed them to burn more calories! • Obstacle: No time, Solution: You only need 5 to 10 minutes to benefit. You can also incorporate activity into your daily routines by parking farther in lots, taking the stairs instead of escalators, etc. • Obstacle: No energy, Solution: Keep in mind that exercise boosts your energy levels. Determine the time of day when you have the most energy (i.e. morning, mid-day, or afternoon, etc.) and try to be more physically active during that period. • Obstacle: Self-Conscious, Solution: You shouldn’t worry about what other people think. However, you can always exercise in the privacy of your own home. Working out with a friend may also make things more comfortable for you. • Obstacle: Afraid of injury, Solution: Consult your physician prior to beginning an exercise routine. Exercise shouldn’t hurt if you build your routine gradually. There are also activities such as swimming, walking or chair exercises that are less weight-bearing on joints. Consider your obstacles. Whether it’s time, money, weather, equipment, or any other reason you can think of – there is always a solution. There are many ways that you can increase your physical activity level to burn more calories and lose weight. ISSUE 254 - September 11, 2006
VOLUME 2K EXERCISE TIPS 30, 60, OR 90 MINUTES?: The 2005 Dietary Guidelines recommend 20 minutes of exercise daily for health benefits. This has also been the recommendation of leading health organizations for the past several years. However, the Guidelines now recommend 60 minutes of physical activity on most days of the week to prevent weight gain, and 90 minutes to maintain weight loss. This can be confusing and intimidating to many dieters who may be used to little or no physical activity. Any amount of physical activity is beneficial to your health. Certainly, some activity is better than a sedentary lifestyle. Furthermore, to prevent weight gain and promote weight loss, any amount of physical activity is beneficial when calorie intake is restricted to no more than what is expended daily. One also should keep in mind that results will vary per individual. Some people may need to exercise less than the recommendation to achieve weight loss results. Try not to be intimidated about incorporating physical activity into your lifestyle. Setting a goal to establish a routine can bring about health benefits whether it is 10 minutes a day, 30 minutes a day, or 90 minutes a day. Making any effort to improve your activity level gradually is beneficial for your health and weight loss. ISSUE 254 - September 11, 2006
VOLUME 2L EXERCISE TIPS MAKING THE COMMITMENT: It is a big commitment to go from couch potato to routine walker, jogger, etc. However, it is possible for you to commit. One of the most important factors is that you enjoy your activity. Another is that you don’t do too much, too fast. You can break your goal down into smaller, manageable goals. For example, maybe you’ll exercise 10 minutes a day then increase 5 more minutes each week until you exercise 30 to 40 minutes a day. Or, maybe you’ll just increase the number of sessions you have a day. Consider your first workout sessions as experiments. This way you can try various forms of exercise. Maybe you’ve considered aerobics, jogging, kickboxing, or dancing. Try each one for about a week. Then you can stick to the one/s you enjoy and have fun mastering it/them. Or, you can continue trying other forms of exercise until you find one you like. For all the hard work you put into changing habits, you can give yourself a reward. Kept up with your routine last week? Treat yourself to a nonfood reward such as a new outfit. You can also add incentive to staying committed to your program. For example, maybe you enjoy listening to music or spending time with loved ones. You can make it part of your routine! You can wear headphones when you’re cycling or jogging, take a walk with the kids, or join an exercise class with a partner. Try any of these ways to help you enjoy your exercise routine and make it a regular part of your lifestyle. ISSUE 254 - September 11, 2006
VOLUME 2M EXERCISE TIPS NEVER TOO OLD TO START: Have you ever said to yourself, “I’ve never been active and I’m too old to start now.” You can never be to old to start exercising. A study researched residents in a retirement home. One group met twice a week to talk with each other. Another group met to spend the time in low-intensity exercise. After seven months, the researchers found that the group that exercised was able to move easier, get up faster, had greater grip strength, and suffered less depression. Another study researched the effects of weight lifting by elderly people aged 85 to 96. The strength, muscle mass, and walking ability of the elderly showed significant improvement after 8 weeks. The physical deterioration that people generally associate with age, has less to do with growing old. The deterioration is more a result of lack of exercise. It does not matter how long you have been out of shape, so why not start getting active? ISSUE 254 - September 11, 2006
VOLUME 2N EXERCISE TIPS CREATING AN EFFICIENT PROGRAM: Finding time to exercise can be difficult for many. Even at work, many people are sedentary. In order to include some exercise in your schedule, you may need to develop a more efficient exercise program. First, think to yourself that exercise is a necessity for reaching your weight goals and maintaining them. Then create reasonable expectations for yourself. Maybe you want to jog 5 times a week, but 2 or 3 days is more practical for your busy schedule. An achievable goal will help make you feel successful and motivate you to stick to it. You may also want to take exercise classes. However, this may not be the most efficient workout for a busy schedule, since most classes are an hour long (not including the commute). Instead, try quicker forms of exercise such as jogging, walking, running, or cycling. You can schedule classes on your days off. Other ways to fit exercise into your schedule include home workouts. You can rent exercise videotapes, lift hand weights, or ride an exercise bike. Try to include exercise as one of your daily objectives. Setting exercise as a priority and giving it a time slot will help you stick to your program. ISSUE 254 - September 11, 2006
VOLUME 2O NUTRITION TIPS FISHY FACTS: Adding a serving of lean protein at meals can help you feel full longer so you’ll eat less throughout the day. Consuming fish as your lean protein can be more beneficial to your weight loss. In a study published in the American Journal of Clinical Nutrition, overweight individuals who added daily servings of fish (high in omega-3 fatty acids) to their weight loss program, lost more weight than those who ate fish one time or less a week. They also increased levels of their good cholesterol (HDL, which helps lower cholesterol levels). Other studies found that eating broiled or baked fish five or more times per week reduced the risk of heart disease by 30 percent. By making a conscious effort to include fish, we can automatically consume fewer less healthy items such as red meats. Therefore, consuming more fish can decrease the amount of total fat and saturated fat that we eat. The best fish sources of omega-3 fatty acids include salmon, canned tuna, mackerel, sardines, and whitefish. If you do consume fish more often, forget frying it! In fact eating more servings of fried fish has been found to increase the risk of heart disease. This includes avoiding foods such as fish sandwiches and fish sticks, which are also often fried. Stick to baked, broiled, steamed, grilled or poached fish. Try to enjoy fish two to three times per week. Fish dishes can benefit your heart and your weight loss. ISSUE 254 - September 11, 2006
VOLUME 2P NUTRITION TIPS CALCIUM CONSUMPTION: Meeting your calcium needs is not as simple as consuming a supplement with 100% of the Recommended Dietary Allowance (RDA). The body is not efficient at absorbing calcium from supplements or food. The more you consume, the less efficiently you absorb calcium. The best way to meet your calcium needs is to consume calcium sources and/or supplements throughout the day, providing no more than 500 mg at one time. Any more than that, and the body will absorb a smaller percentage of calcium. Diet Center’s Cal-Mag offers 20% RDA per capsule. Four capsules should be spread throughout the day and consumed daily (preferably with meals), providing 80% RDA of calcium. However, don’t worry about absorption rates when trying to reach your daily goal of calcium. The RDA for calcium already takes into account absorption rates. Try to focus on eating more dairy, cheese, Diet Center Fudge Bars, Diet Center Chocolate Gold Premium Protein Supplements, or Cal-Mag throughout the day. Consuming more calcium sources will provide your body with more calcium to absorb and meet your needs. ISSUE 262 - October 6, 2006
VOLUME 3A BEHAVIOR TIPS RECOGNIZING SELF-SABOTAGE: Pressures and emotions can be overwhelming during the upcoming holidays. One should plan realistic weight management and achievable goals. You can begin with identifying high-risk situations that may lead to self-sabotage. For example, don’t fool yourself with the “one time won’t hurt me” attitude, which can cause you to slide off track. Also, doubting your ability to stay on track can increase the length and degree of a slip. Try not to rationalize high fat choices by justifying them as relief for holiday stress. Try to avoid intense thoughts of how good something will taste, which may lead you to fall victim to instant self-gratification. Here’s how you can prevent self-sabotage in these situations. First, focus on the personal benefits of weight maintenance and the negative effects of giving in (like weight gain and self-blame). Next, you should prepare now, before the holidays. Write down patterns of behavior and thoughts that have proved to be obstacles for you in the past. List details of the pitfalls you may face. Then plan how you will manage these situations. Make your holiday goals small, behavioral, and controllable. For example, “I will choose the lower fat items and only make one trip to the buffet table.” Try to practice self-monitoring. Monitoring your eating behaviors and weight will keep you aware of the results of your actions. A little preparation now can provide the ammunition you need to truly enjoy the holiday season. ISSUE 262 - October 6, 2006
VOLUME 3B BEHAVIOR TIPS HOLIDAY MENTALITY: The holidays are just around the corner. For many of us, food seems to be abundantly around us. Unfortunately, the food is usually not around to tempt us for just one day. We may find ourselves attending or hosting parties all weekend, or all week! Although you know the temptation to get off track from your Diet Center program will be there, the lack of control does not have to be there as well. In order to remain in control, you should have the proper mentality for the holidays. Remember that achieving and maintaining your weight loss goals involves eating healthy for life. Holidays are always going to be a part of life, so learning how to handle them is one aspect of your healthy lifestyle. Be honest with yourself. You know that if you prepare meals, you can plan ahead and reduce the fat and calories in meals. If you attend a dinner party, you can make wise choices that stick to your program as close as possible (ex. select fruits, eat more vegetables, choose whole grain breads without the butter, and consume smaller portions of higher fat dishes like creamy mashed potatoes or heavy casseroles). However, also keep in mind that you may consume foods not included in your program. Be mentally prepared for these times by accepting the fact that this can happen and you can recover! You will not be able to go backwards and change any mistakes, but you can move forward and get back on track. So when the holidays roll around, just be mentally prepared. Remember that the choices are yours to make, as well as the actions are that will help you continue to succeed! ISSUE 262 - October 6, 2006
VOLUME 3C BEHAVIOR TIPS "Me" Time: Many people do not make enough time for themselves. This lack of attention to oneself can create stress. In response to stress, the body produces hormones that promote fat deposit around the midsection, inhibit fat-release, and can also result in carbohydrate or fat cravings. Therefore, it is important to find time to focus on making yourself happy everyday. Try not to fit as many errands and/or work projects in a day as you can. Instead, try to take five minutes every hour or two to do something small that won’t interrupt your duties (but is relaxing or enjoyable). You can take a walk, have a cup of coffee, read or write a personal e-mail, call a friend to say hello to, or listen to a favorite song. Take time to reduce stress in your life, to help prevent fat storage and food cravings. Making some “me” time during your day; can help you reduce the time it will take you to reach your weight goals. ISSUE 262 - October 6, 2006
VOLUME 3D BEHAVIOR TIPS HOLIDAY JOURNALS: Keeping a food journal is an important behavior to maintain during the holidays. It will help keep you honest with yourself. For example, you may say to yourself that you only had one cookie, so a piece of chocolate won’t do much harm. However, your journal reflects that you already had a piece of pie earlier. This may help encourage you to pass on the candy bowl. Maintaining your journal will also help you identify weak areas that you can improve to prevent you from slipping in the future. Maybe you’ll find that you tend to sneak extra calories in while you’re cooking holiday treats. You may want to consider purchasing treats, or passing on the tradition to someone else. Or, maybe you’ll find that you snacked on extra items whenever you felt stress from entertaining family and friends. You may want to try taking a walk, or take time to sit and relax to soothing music. You may fall off track during the holidays, however, you don’t have to lose track of what you’re eating. Try to maintain your food journals even during hectic holidays. It can help you stay aware of your eating behaviors, so that it will be easier for you to get back on track. ISSUE 262 - October 6, 2006
VOLUME 3E BEHAVIOR TIPS THREE PARTS TO BEHAVIOR: Becoming aware of your eating behaviors is necessary for you to begin to change them. Some psychologists have broken down eating behavior into three parts. The first part is the “antecedent.” An antecedent can be an event, situation, feeling, or other cue that triggers you to eat. The second part is “behavior.” The behavior is the resulting eating action you take. The third part is “consequence.” The consequence is the event, feeling, or attitude that follows after eating. Whenever you find yourself eating food items not in your Diet Center meal plan for the day, try to record the events in these three parts. Your list of antecedents may include items such as the smell or sight of baked goods, watching television, feeling depressed, socializing with friends, etc. Then record your behavior with as much detail as possible. For example, maybe you ate a bag of nuts or chips while watching television, or consumed a pint ice cream when you felt depressed. Then write down the consequences of each behavior. Maybe you felt bloated after eating the chips, or guilty after eating ice cream. Some consequences may be positive. For example, maybe you felt comfort after drinking a cup of coffee with friends. Examine your list and look for trends that have led to bad eating habits. Look at which events happen that often cause negative consequences. Your list will be useful in helping you identify problem areas so you can determine solutions to improving your eating behaviors. ISSUE 262 - October 6, 2006
VOLUME 3F EXERCISE TIPS POWER WALK WITH A POLE: Walking or hiking benefits can be enhanced with the use of a pole! Poles allow you to put less strain on your knees and take longer strides, making the experience more comfortable. An exercise physiologist at the University of Massachusetts studied 5 men and 5 women on a treadmill at a 5% incline. They each carried a backpack equal to 30% of their weight while they walked 1 hour with a pole and 1 hour without a pole. The results showed that the people shortened their stride when they walked without a pole. They walked with normal, longer strides with a pole. Also, the people perceived that they exerted less effort when using poles. In another study at the Cooper Institute in Dallas, researchers found that walking with poles burns about 40% more calories than walking without poles. Furthermore, the use of a pole involves using your upper body. It helps to activate the muscles in your arms, chest and shoulders. It raises the heart rate more than regular walking, reduces stress on the knees, and reduces impact on the leg. Using poles can be especially helpful for maintaining balance when hiking uneven terrain. Try using a pole the next time you take a walk up a hill, take a hike in the woods, or try cross-country skiing. You can take a more comfortable walk that allows you to walk for longer periods, which in turn allows you to burn more fat and calories! ISSUE 262 - October 6, 2006
VOLUME 3G EXERCISE TIPS WATER NEEDS & COLD WEATHER: You may think that without the dehydrating heat of summer your water needs would be less when you exercise in cold weather. Actually, you need to drink just as much in the cold seasons. It’s still easy to become dehydrated from the water lost through sweating and breathing. Water needs increase with exercise and outdoor winter activities such as shoveling snow, ice skating, skiing, or sledding. Dehydration can hinder your body’s ability to regulate its temperature, so you need to drink water before, during and after activities. Whether it’s hot or cold out, your body needs water to prevent dehydration during exercise. ISSUE 262 - October 6, 2006
VOLUME 3H EXERCISE TIPS HANGING ON THROUGH THE HOLIDAYS: It’s easy to fall off your exercise routine during the holidays. Hectic schedules and travel plans make it easy to skip some sessions for a week or two. Do you ever wonder how fast your fitness level drops when you stop exercising? Sixty percent of about 3000 people in one survey believed they became out of shape after 1 or 2 weeks of not exercising. Slacking off does not necessarily make you less fit. Not working out for 2 weeks will cause a slight decrease in fitness. The more fit you are, the less your fitness will decrease. If you don’t work out for 5 weeks, your fitness level will decrease by about half. The best thing you can do to maintain your results is by fitting in at least 2 aerobic workouts and 1 strength training session per week. If you don’t have time to fit in much, try not to go more than 2 weeks without getting back into routine. You’ll regain any loss back much faster. When the holidays hit, they don’t have to hit your fitness gains hard. Do the best you can at fitting a few sessions in, and getting back into routine when the holidays are over. It will help you to stay fit, and hold back holiday weight gain. ISSUE 262 - October 6, 2006
VOLUME 3I NUTRITION TIPS SWEET POTATO NUTRITION: Sweet potatoes are popular during this time of the year. They are available all year round, however they are most abundant during the fall and early winter. These sweet vegetables are an excellent source of vitamin A, vitamin C, Vitamin B6, folate, and potassium. They’re also a good source of riboflavin, magnesium, iron and thiamin. On top of all these nutrients, you also obtain a good amount of fiber and complex carbohydrates, which help control blood sugar levels and appetite. Sweet potatoes are available in two basic types: orange-fleshed and yellow-fleshed. The orange-fleshed variety is sweeter, and moist. Sweet potatoes are often mistakenly called “yams.” A true yam is a root vegetable found in Africa and Asia, and is not actually related to sweet potatoes. When selecting sweet potatoes, look for ones that are heavy for their size. Also look for smooth, hard, sweet potatoes that are free of spots or sunken areas. Depending on your Diet Center Program, you may enjoy baked sweet potatoes. Since they are a starchy vegetable, a ½ -cup serving counts as 1 starch exchange. Treat yourself to sweet potatoes; they’re sweet in taste and nutrition! ISSUE 262 - October 6, 2006
VOLUME 3J NUTRITION TIPS UNDERSTANDING HEALTH SYMBOLS: Health claims on food packages are regulated by the government. Many organizations are also adding symbols to packaging to help consumers recognize which products are pitching health claims. For example, the American Heart Association features a red heart with a white check mark inside for foods that meet nutrition criteria. The Whole Grains Council uses a black-and-gold stamp to help people recognize good sources of whole grains. Unfortunately, some of these symbols are based on food manufacturers’ own criteria, rather than independent organizations such as the American Heart Association or Whole Grains Council. For example, some food manufacturers highlight foods that they believe are “smart choices” or “better for you.” However, these foods are based on criteria established by the food manufacturers. While such foods may be better choices compared to their other products, they may not necessarily be good for you. For example, a food that is low in sugar, fat and calories may be highlighted. However, this particular food may not have any significant nutrients to offer. New health symbols may be helpful if you understand what they mean. If you really want to know what nutrients you will obtain from a product, read the nutrition facts panel. The label will provide you with more detailed information to help you determine if something is nutritious. ISSUE 262 - October 6, 2006
VOLUME 3K NUTRITION TIPS DARLING CLEMENTINES: Clementines are considered a type of mandarin orange, and the smallest variety. They are a hybrid of a tangerine and Seville orange. These citrus fruits are very sweet, usually seedless, and have a distinctive tangy flavor. Clementines are so easy to peel that they make a convenient, sweet treat. Not only are they great in taste, clementines are nutritious sources of vitamin C, potassium, folic acid, and fiber. They’re fat-free, sodium-free, and cholesterol-free, making them a healthy snack choice. Clementines are usually available at their peak quality at the end of fall until February. Select Clementines that have a shiny skin, and feel firm and heavy. You should consume them within a few days of purchase, or refrigerate them in the crisper drawer. They can be refrigerated for 1 or 2 weeks. Clementines are in the same family as tangerines, so you may fit them into your Diet Center program in the same manner: 2 Clementines = 1 fruit. You can enjoy them as a sweet treat or toss them on salads. They also make excellent choices for holiday fruit baskets. So keep an eye out for these darling clementines, while they’re in season! ISSUE 262 - October 6, 2006
VOLUME 3L NUTRITION TIPS VEGGIE BURGERS: Veggie burgers are a nutritious, non-meat alternative to hamburgers. They may be made from soy, black beans, brown rice, rolled oats, mushrooms, carrots, or a variety of other nutritious ingredients. Veggie burgers are even often found on restaurant menus. There are so many varieties on the market that it may be difficult to choose. Their tastes and textures vary, but they are all more enjoyable then they have been in the past. To help you determine which choices may be more nutritious, you should examine the nutrition facts panels and ingredient lists. Check out the fiber content. Many varieties offer anywhere from 2 to 5 grams per patty. Also, compare protein and carbohydrate content. Some varieties offer more protein and less starch than others. Be sure to note the calorie, fat and sodium content. Many choices are healthy, low calorie patties with unsaturated fat (good fat). However, there still are selections that may be high in fat and calories. Like most processed food items, some patties may be higher in sodium content. So be sure to monitor your intake (no more than 2400 mg sodium daily). Look at the ingredient lists for food allergy or preference ISSUE 262 - October 6, 2006
VOLUME 3M WEIGHT LOSS TIPS HELPFUL GROCERY LISTS: Researchers have found that women who have definite meal plans and grocery lists keep more nutritious food in their homes. They also found that they have more control over unnecessary snacking and perceive fewer barriers in regards to weight loss. The study looked at groups that had structured meal plans and grocery lists; and groups that had structured meal plans and foods in appropriate portion sizes. The study showed that structured meals and grocery lists improved outcomes. The researchers concluded that people who are given meal plans and keep grocery lists develop more regular eating habits, consume fewer snacks, and store healthier foods in their homes (like fruits & vegetables, lean meats, and low-calorie entrees). Therefore, completing a grocery list in conjunction with your Diet Center Meal Planner may help with your weight loss progress! Try making a positive change in your lifestyle by using grocery lists with your meal plan to effectively manage your eating habits. ISSUE 262 - October 6, 2006
VOLUME 3N WEIGHT LOSS TIPS HOLIDAY HOME COOKING TIPS: During the Holidays, there will be temptations in your home. The following are suggestions to help you stay strong during your Diet Center program and still have a festive environment:
Try a few of these suggestions this Holiday season, it can help you get through without gaining extra weight and help you lose a few! ISSUE 262 - October 6, 2006
VOLUME 3O WEIGHT LOSS TIPS HOLIDAY PARTIES: When attending parties for the holidays, it’s possible to survive without doing too much harm to your weight loss efforts. The following are suggestions to help you stick to your program:
Try a few of the above suggestions and be prepared. It’s a party – you can have fun without eating a lot of fatty foods! ISSUE 262 - October 6, 2006
VOLUME 3P WEIGHT LOSS TIPS NO WAIT FOR WEIGHT LOSS: A great way to survive the holidays is to avoid waiting until the day of holiday events or until after holiday events to adjust your eating behavior. Holidays are a time for celebration. You can celebrate by making the most out of visiting with friends and family. There will also be favorite foods that you will want to celebrate with. You can consume some of your favorite foods as long as you don’t wait to adjust your eating behavior and plan ahead. For example, plan to eat a light snack before a meal, so that you aren’t too hungry. Also plan on consuming larger portions of healthier items. These behaviors will help you to eat smaller portions of some of those favorite foods that can throw you off track. Plan on spending time socializing instead of hanging out by the buffet. If you’re going to bring something to someone else’s party; you can offer to bring salad, steamed vegetables, or some other light dish. You can even offer to bring non-food items such as festive napkins and decor, or games for entertainment. Planning your schedule (especially if you have several places to be) can help make things easier as well. If you don’t plan for enough time to rest and relax, you may become stressed and tired. This can make it difficult to control your eating habits. The season for celebration is here. So try to celebrate your new lifestyle that will help bring you to your desired weight! |
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