Archive for January, 2012
January Nutrition Spotlight – Oatmeal Nutrition
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Consumers buy more oatmeal in the month of January than any other month. It’s the perfect start to a chilly morning and provides antioxidants, iron and vitamins for optimal energy through the day. Oatmeal is a complex carbohydrate and also falls into the category of a whole grain. The soluble fiber in oats has been proven to lower cholesterol, blood pressure, and also stabilize blood sugar levels making it an optimal choice for those at risk for heart disease and diabetes. With less than 100 calories in ¾ cup, oatmeal can control your hunger, making it a diet-friendly food.
Oats are an inexpensive and versatile ingredient that can be added into cookies, meatloaf, breads and desserts. Experiment for yourself with one of these oat recipes from Eating Well.
Proper Portion Control
Posted by: | CommentsPracticing proper portion control is one of the best ways to aid in your weight loss efforts. To determine the portions right for you, enter your age, gender, height and weight at MyPlate.gov and get an estimated daily caloric intake for losing or maintaining your weight. Practice the MyPlate method by filling half your plate with fruits 
and vegetables, a quarter with a whole grain or starch, and a quarter with lean meat. Many restaurant portions have more than doubled, so consider sharing an entree or ordering an appetizer while dining out.
For serving sizes, use this printable portion size table from WebMD as a guide to remembering what a serving size should look like. A serving of meat should be the size of a deck of cards. Compare a serving of fruit to a baseball and a serving of cheese to a stack of three dice. Finally, be cautious with fats. One serving of butter, salad dressing, mayo or oil should only be the size of a poker chip. Consider measuring your servings at home for two weeks to reevaluate how much you are actually eating.
Deana Leonard is a Registered and Licensed Dietitian for Sterling Wellness Solutions.
A: Practicing proper portion control is one of the best ways to aid in your weight loss efforts. To determine the portions right for you, enter your age, gender, height and weight at MyPlate.gov and get an estimated daily caloric intake for losing or maintaining your weight. Practice the MyPlate method by filling half your plate with fruits and vegetables, a quarter with a whole grain or starch, and a quarter with lean meat. Many restaurant portions have more than doubled, so consider sharing an entree or ordering an appetizer while dining out.
For serving sizes, use this printable portion size table from WebMD as a guide to remembering what a serving size should look like. A serving of meat should be the size of a deck of cards. Compare a serving of fruit to a baseball and a serving of cheese to a stack of three dice. Finally, be cautious with fats. One serving of butter, salad dressing, mayo or oil should only be the size of a poker chip. Consider measuring your servings at home for two weeks to reevaluate how much you are actually eating.
The Winter-Proof Workout – Take it Indoors Fitness
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Indoor fitness provides an off-season outlet to maintain muscle strength, flexibility, and cardiovascular health when outdoor workouts aren’t an option. Take your workouts to your living room floor and invite a family member to join you. No fitness equipment required! Create your own indoor circuit by doing 10-20 repetitions of the following exercises; Jumping jacks, push-ups, crunches, squats, wall sit, and high knees. Repeat this series 3-5 times. After this strength building workout, cool down with a few flexibility stretches. Start by stretching your head/neck first then move down the body with shoulder rolls, torso and hip stretches. Finally, end with a lower body stretch to the quads, calves, and ankles. To track improvement, log your repetitions and increase duration and frequency each week. View more Indoor Workout Routines and Stretching Examples here.
Healthy Weight Month
Posted by: | CommentsFor many people, the New Year will start off with goals to get fit, lose weight, or eat healthy. Instead of failing to keep those resolutions two weeks after they were made, try making them a lifestyle change instead. Follow the tips below to begin a lifetime of vibrant health and wellness once and for all.
1) Make your health goal something YOU want to do, not something your boss, spouse, or friend wants you to do. Keep the focus on what you want to desire from these goals such as confidence, happiness, or more energy.
2) Make small changes one step at a time. Instead of attempting a sweeping change with lofty goals, try making incremental steps that build on each other. For example, if you want to start exercising, don’t attempt to run a marathon if you aren’t a runner. Rather increase your workouts by 5-10 minutes each week until you have reached a desired duration.
3) Write it down! Keep track of your progress in a journal or a piece of paper. This serves as a visual reminder of how far you have come. Post reminders and encouragements on your refrigerator, bulletin board, and bathroom mirror. For added accountability, tell a friend.
4) Avoid the ‘do not’s’ and stick to the ‘do’s.’ No one wants to follow a restrictive laundry list of things they shouldn’t do; don’t drink soda, don’t smoke, don’t eat dessert. Focus on your goals in a positive light instead; drink more water, take stretch breaks at work, eat more fruits and vegetables. These positive behaviors will cascade into healthy habits that won’t make you feel restrained.
This year, make a life-long resolution to maintain habits of health and wellness. Eat, drink, and be healthy in 2012!