Out in the Cold

As winter draws closer, it brings several serious challenges for those of us trying to lose weight and maintain a healthy life style.  In addition to all the other challenges that come with the holidays season, those of us living in areas with cold winters must deal with the challenge of staying active during the cold winter months.  It’s much easier to get motivated to go out for a jog or walk on a beautiful Spring day, not so much on a cold January morning.

Staying active during the winter season is especially important as we get older, because our joints and tendons naturally become tighter in colder temperatures.  This can lead to an increased risk of injury and increased pain for individuals with joint or muscle ailments.

Here are some tips with you that will help you stay active and feeling great even during the cold winter months:

1.  Stretch each morning.  This is a great way to wake yourself up in the morning and start your day with a little extra energy.  It can also be especially helpful on cold winter mornings to help wake up your system and loosen up cold stiff muscles.

 
2.  Join a gym or sign up to participate in some indoor activities.  Most areas have a local Recreational Center that offers a variety of indoor activities.  This might be an opportunity to not only stay active during the winter, but also meet new people while learning something new.

3.  Find an indoor form of exercise that you can do regardless of the weather.  One option is to purchase a high quality workout, yoga, palates, etc. DVD.  Normally these are pretty inexpensive and don’t take up much time out of the day.  A more expensive option is purchasing a piece of exercise equipment.  While these cost more, they can also provide the chance to multitask as well as some extra motivation to work out.  For many people it’s easier to fit exercise into their schedule when they have the convenience of a piece of equipment in their own home.

4.  Walk a much as possible when indoors.  Most of us try to avoid long walks in the cold as much as possible.  To make up for it, take every opportunity to walk when you are indoors.  If you normally take the elevator, take the stairs.  Try to do indoor activities that involve walking, for example, going to the mall, visiting a local museum, or simply walking up and down your steps at home a few extra times each day.  

We hope these tips help you to stay active and healthy this winter, and for those of us living in the Mid-Atlantic area, lets hope that we used up all the snow during our never ending blizzards last year!

Staying on Track

Often the hardest part of losing weight isn't getting started, but staying on track. I'm sure that many of you can relate to the following scenario: things are going great with your diet, you’re losing weight, feeling healthier, and gaining confidence with your new eating habits. Then that unexpected meal comes along that throws you off track, discourages you, and sets you back. 

Whether it’s a business function, a date, a family gathering, or a holiday, any number of events can feel like thy are forcing you into straying from your diet. Sometimes that one really of program meal can be enough to undo all of the hard work that you have put into changing your eating habits. 

Here are a few tips that you can use to keep your diet on track when you need to participate in social and business events where food is a key component.


Plan Ahead

Sometimes you will get to pick the restaurant, which makes this part easier. However, either way, you need to do your research and plan ahead. Almost all restaurants now have their menus available online. Look at the menu before the event and decide what you want to order and how you would like it prepared. Doing this ahead of time allows you to look at the menu carefully and pick a healthy option that you may have otherwise overlooked. Planning your selection ahead of time will also let you make your choice when you are probably less hungry as opposed to when you are sitting in the restaurant itself.

For more tips on eating out, check our other blog posts on the subject.

Eat Throughout the Day

For some reason, many of us hold off on eating if we know we are going out to dinner after work. Some people feel that since they are eating a high calorie meal at night, that they should limit their intake during the day. This can actually hurt you more than it helps. If you are going out to dinner later in the day, you should continue to eat your cookies (or, for maintenance, your small, healthy meals) throughout the day. Practicing this strategy will allow you to go out to eat not feeling overly hungry and will help you to avoid overeating.

Look at the Big Picture

When going to a meal where you know you may stray from your diet a little, it’s important to look at the big picture. Many people feel that once they have "cheated" they have “broken” their diet and they become discouraged, deciding to quit altogether. It’s important to remember that we are not just trying to diet and lose some quick weight. When attempting to change lifetime eating habits, having one “bad” meal in a sea of healthy ones will not hurt your efforts irreparably. Don’t let that one meal get you sidetracked away from your overall goal of a healthier life style--make the best choices that you can in the moment, and get right back on track as soon as you can!

Remember:

"We can do anything we want to do if we stick to it long enough." -Helen Keller

Fast Paced, Healthy Eating

More and more people are living very fast paced lives and have trouble finding the time each day just to get everything they need to done.  The unfortunate sacrifice that many of us are forced to make is eating unhealthy foods.  The last thing we want to do is go home and cook a meal after working all day, and that can make zipping through the drive-thru or picking up some takeout very tempting.  Unfortunately, this is how many people fall into the poor eating habits that lead to a variety of problems including decreased health, lack of energy, and weight gain.  Here are some tips that you can use to avoid falling into many of the bad habits associated with leading a fast paced life.

Plan Ahead -   One of the best ways to avoid eating unhealthy meals during the week is to plan and even prepare many of your meals ahead of time.  Pick a day when you have time to cook and prepare meals for the next several days.  You can safely store most food in the freezer or fridge for several days and heat it up in just a few minutes.  Knowing that you have a meal already 90% prepared waiting for you at home helps curb the temptation to pick up quick, unhealthy alternatives.

Be Prepared – Bring small snacks and water with you when you go out to work or other activities.  One of the reasons that many people stray from their good eating habits is when the find themselves hungry and without food.  How many people at your office go out or order in every day for lunch?  There is a reason way fast food chains place hundreds of locations at interstate exits across the country--they know that people will be traveling without food and will get hungry.  Avoid these traps by carrying healthy snacks and water with you.  (Capitol Hill Cookie Diet cookies make a great, portable choice to satisfy hunger while on the go!)  Being prepared with food when you’re on the go will not only help you make smart food choices, but will also save you time and money.

Schedule for Your Health – Those of us on the go probably have some method for scheduling appointments, tasks, and meetings.  One of the best ways to stick to your healthy eating habits, as well as recharge, is to schedule time to sit down and eat during the day.  All of us can find 15 minutes during the day if we really look for it to have a quiet meal or snack.  Eating slowly and calmly is almost as important as eating healthy foods when it comes to weight loss.  Remember, it takes time for your brain to let you know that you are full.  If you are rushing through meals, you’re more likely to eat more than you really need to.  

Have other ideas for how to work healthy eating into a busy lifestyle? Let us know what works for you!

Trans Fat 101

(Harvard School of Public Health)

Trans fat is one of the worst types of fat that you can consume. It has been linked to heart disease, diabetes, and stroke, and some evidence shows a link between trans fat and cancer, obesity, liver dysfunction, and infertility.

Unlike most fat, trans fat is mostly man made. It's rise in popularity is due to two reasons. One, when using trans fat, foods don't spoil as easily. Two, these man-made fats are much cheaper than the animal alternative.

Trans fat has been in food for years, but before 2006 it was harder to identify. Before the FDA required trans fat to be listed on the nutrition label, consumers had to search ingredients for partially hydrogenated vegetable oil or vegetable shortening. Trans fat is in all sorts of foods, but most often in fried foods like French fries and doughnuts, baked goods including pastries, pie crusts, biscuits, pizza dough, cookies, and crackers, and stick margarines and shortenings.

Now that trans fat is listed on nutrition labels, a lot of companies are phasing it out of prepared foods, but it's still very important to read labels and avoid foods that still have trans fat. Keep in mind, though, that according to FDA guidelines, anything that has under .5 gram of trans fat can label themselves as having 0 grams. Foods that advertise themselves as having "0 grams of Trans Fat" have trans fat in them--look instead for products labelled "No Trans Fat." Also make sure to read the label for partially hydrogenated vegetable oil or vegetable shortening.

The real problem is food that is sold without labels-- namely food in bakeries, restaurants, and cafeterias. Some regions, including New York City, Boston, and California, are passing laws that prohibit trans fats in these foods, but in most of the country you still need to be aware of what's in your food. Hopefully one day the US can follow countries like Denmark that have banned trans fat completely.

Want to know more about Trans Fat? Check out these resources:

AHA's History of Trans Fat
Spotlight on Trans Fat
Report on Trans Fat

The Fountain of Youth: Water 101

Many historic figures have searched for the elusive Fountain of Youth. If only Ponce de Leon and others had known that the true Fountain of Youth was all around them! Today we can find it in our kitchen faucets. That's right: simple, everyday drinking water.

The health benefits of water are huge and yet some studies show that as many as two thirds of all American don’t drink enough water. About 2/3 of our body is made up of water making water one of the most important nutrients we must get each day. However, with so many other (more interesting) beverage choices out there, many of us simply don’t drink enough water each day.

When we think of being dehydrated we think of crawling through the desert or feeling light headed, but many of us go through the day dehydrated and don’t realize it. Water supports our body’s most basic functions and when you’re dehydrated, your body can’t function properly. Some of the effects of mild dehydration are lack of energy, hunger, inability to focus, and headaches. If you become more dehydrated or are dehydrated on a regular basis, you put yourself as risk for more serious health problems.

Okay, so we know that water is really good for us, but what can we do to drink more water? There are many theories regarding how much water a person should drink each day and it’s important that you find the right amount that your body needs to function properly. Here are some tips for drinking more water each day.

• Buy a re-usable water bottle – This is one of the best methods to increase the amount of water you drink each day (and save a little money too!). You can usually find a good bottle for under $15. It will quickly pay for itself in the money you save not buying bottles of water or other drinks on the go. You will also yourself drinking more water just because it’s readily available. Also, this is the “green” way to go. You can find bottles in a variety of styles--pick one that suites you, and keep it on hand always!

• Limit your drink selection at home – This one is simple! If you don’t have a fridge filled with soda, juice, and beer, you will be more likely to drink water. Again, this not only helps you drink more water, but will save you money was well.

• Keep track of how much water you are drinking – For years I thought I drank enough water because I had no idea how much I was actually drinking. Many of the good re-usable bottles have the ounces that they hold market on the bottle itself. This is a great way to see exactly how much water you are drinking. (Need to know how much water you should be drinking? Try this great tool!)

Water is so important to your body's health, and to maintaining a healthy weight! Because people don't drink enough water, most of our water intake comes from the food we eat. Unfortunately because of this, we think that we are hungry when in fact our bodies need water. Next time, before you eat a huge meal, try drinking a glass of water and waiting 20 minutes. If you're still hungry, eat, but you'll be surprised how often "hunger" is quenched by a glass of water!

Salt, Sodium, and Your Health: Sodium 101

The main sources of sodium in
the average U.S. diet. (Mayo Clinic)

Salt is a favorite seasoning of most people, but too much can lead to high blood pressure and to weight gain.

Some sodium is important to your health-- in small doses it helps maintain the right balance of fluids in the body, helps transmit nerve impulses, and influences the contraction and relaxation of muscles. For an average, healthy adult, the daily intake of sodium should be about 2,300 mg, or about one teaspoon of table salt.

Most Americans consume way more than that, which can lead to health problems. Here are some tips to keep your sodium intake low, both while you're losing weight and after, to maintain a healthy lifestyle.

Avoid:

• Canned vegetables- use fresh vegetable whenever possible. If you can't use fresh, use frozen. Canned vegetables are packed in a lot of sodium, so if you must use them, rinse them very well before cooking/eating. Some companies are coming out with no salt added canned vegetables; keep your eyes open!
• Cheese- Be careful with cheese. Cheeses like Mozzarella or Swiss usually are lower in sodium than others, but always check the labels!
• Canned Soup- Canned soups are very high in sodium, so avoid them. You can easily make your own soup using salt substitutes and salt-free seasonings and herbs. If you must buy canned soup, look for low sodium versions, just make sure you read the labels and don't overindulge.
• Breadcrumbs- use dry oats instead.
• Salted Meat- Avoid bacon, ham, lunch meats unless they are low-sodium.
• Condiments- salsa, soy sauce, ketchup-- keep an eye out for low sodium versions.
• Snack foods- chips, crackers, nuts, fries, pretzels, pickles, olives--snack sparingly, if at all.
• Salt- replace the table salt and salt in recipes with a salt substitute such as Nu-Salt. When seasoning, try Mrs. Dash or other salt free seasoning mixes and herbs.

Check out the MayoClinic for more information about the effect of sodium on health. See below for their helpful guide to reading labels to gage sodium levels.

Many food packages include sodium-related terms. Here's what they mean:

• Sodium-free or salt-free. Each serving in this product contains less than 5 mg of sodium.
• Very low sodium. Each serving contains 35 mg of sodium or less.
• Low sodium. Each serving contains 140 mg of sodium or less.
• Reduced or less sodium. The product contains at least 25 percent less sodium than the regular version.  *If the regular product starts out high in sodium, reducing it by 25 percent may make little difference. 
• Lite or light in sodium. The sodium content has been reduced by at least 50 percent from the regular version.  *If the regular product starts out high in sodium, reducing it by 50 percent may make little difference. 
• Unsalted or no salt added. No salt is added during processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium.

Remember, check the Nutrition Facts label closely for the serving size — and consider how many servings you actually eat.

Eating Out: Key Words

Going out to eat doesn't have to ruin your diet, and it doesn't take a lot of work! To make it easy for you, here are some key words to look for when you're ordering:

GOOD:

Baked, Boiled, Broiled, Grilled, Poached, Seared, Steamed, Skinless, Roasted, White Meat

BAD:

Alfredo, Au Gratin, Batter-dipped, Battered, Breaded, Butter, Cream, Cream Sauce, Fried, Gravy, Smothered.

In fact, beware of anything that comes with a sauce--if you must have it, order the sauce on the side and make sure to ask what's in it!

Also, remember to avoid protein with high fat content, such as beef, lamb, and pork. Stick to chicken, turkey, seafood, and non-fatty fish (see our program guide for an extensive list!). If you are going to eat fatty meat despite what I say, then at least choose leaner cuts of meat such as loin or flank.

Although it may seem surprising, be especially wary of the vegetables you order. Obviously you'll be avoiding potatoes, rice, risotto, couscous, polenta, etc, but also watch out for what restaurants add to healthier vegetables.

When you order, watch out for the salad dressings that restaurants provide--even the "lite" ones are probably not what you're looking for, and while a vinaigrette may seem better than other dressings since it isn't creamy,  it's packed with oil. My advice is to bring your own dressing (I love Walden Farms to-go packets) or to stick with vinegar.

Also, make sure you ask for your veggies to be steamed or grilled with no added butter or fat.

It is completely alright to specify what you want--don't be shy asking for something! For more on making special requests, see Special Request: Eating Out Without Breaking Your Diet.