Eat Smart El Paso | Connecting nutrition and health

Should Moms-to-be Expect a Mother's Day Present--Of Course!

by Bridget Swinney MS, RD

Yesterday I commented on a Huffington Post article titled:

"Most Pregnant First-Time Moms Expect Mother's Day Presents, Survey Says" 

No surprise there...but I was surprised about the comments from other moms who noted that you aren't a mom until after birth. Let's think about this a moment. A mom's job is taking care of her child--to some extent, forever. That begins before birth. In fact I'd like to argue that Moms-To-Be deserve just as much recognition as Moms! Being a mom of two grown sons, I think I can speak to both sides of this coin.

When you're pregnant, the pressure is on you. No more 2nd helping of cappucinnos, that relaxing glass of wine is out the window and of course, you've got to do everything in your power to build a healthy baby, including staying away from chemicals, watching what you breathe and what medicines you take, and of course, eating a healthy diet. Now more than ever, when science has shown that you can "program" your baby for good or ill health, starting before and during pregnancy, the pressure is on mom-to-be.

So if you're  you're a friend, partner or relative of a Mom-to-Be: Yes! You should help her celebrate her new job as mom--preferably by making her job in the coming months leading up to delivery easier, safer or more pleasant.

Best Gifts for the Mom-to-Be:

• Massage or Facial gift card. In case you've never carried a 20 pound basketball around your waist, yes, it can be tiring and painful. Imagine having a hard time getting out of bed because of that big bump or not being able to bend over your bump to tie your shoe. That deserves a little pampering! (Just in case you're tempted by a manicure--don't.  Chemicals breathe at the nail salon aren't healthy for baby or mom.)
• Hand massager for those pesky lower back aches.
• Time. No, you can't pick that up at Target or Walmart, but you can give your own time so that your favorite mom-to-be can have more "me" time for herself.
•  Pregnancy Book. What better way to help mom do her job well than give her the info she needs. A few possibilities:
  
  • Eating Expectantly: Practical Advice for Healthy Eating Before, during and After Pregnancy by Bridget Swinney MS, RD
  • Pregnancy Journal: Revised and Updated: A Day to Day Guide for a Happy and Healthy Pregnancy by Christine Harris
  • Baby Bargains by Denise and Alan Fields
  • Heading Home with Your Newborn: From Birth to Reality by Laura Jana MD and Jennifer Shu MD
  • Mommy Calls by Tanya Altmann MD
    

Looking Back on 2012

Today's blogs will look back at a few healthy food events last year in El Paso.

Food Day on the Border

Guest post by Celeste Care RD and Fabian Sustaita, BS Dietetic Intern

In El Paso, Texas, Food Day 2012 was celebrated on October 20^th and was hosted by The City of El Paso Department of Public Health WIC Program and Health Promotions Program. Approximately 820 individuals were in attendance. Many organizations such as El Pasoans Fighting Hunger, City of El Paso Parks and Recreation’s Community Garden, El Paso Academy of Nutrition and Dietetics, UTEP’s Eta Sigma Gamma, NMSU, Texas AgriLife, La Semilla Food Pantry, Greater El Paso Chef’s Association, and many others came together at Bassett Place Mall to kick off this year’s festivities.

Through the duration of the event, cooking and gardening demonstrations were displayed to educate the public about eating healthy and growing organic foods, opposed to the processed food system we have now. WIC clients received class credit by attending 3 mini-classes adapted from the Food Day curriculum. The Greater El Paso Chef’s Association created delicious, easy to make snacks such as spring rolls, salad, and jicama “fries” that showed attendees how to include more vegetables in their diet. Physical activity demonstrations including belly dancing, folklorico, zumba, gymnastics and martial art were provided to promote an active lifestyle.

Door prizes such as cookware and exercise equipment were raffled to all attendees who brought at least 3 cans of food to benefit El Pasoans Fighting Hunger and to raise awareness about food insecurity in our community. Local high schools, El Paso Community College and City of El Paso employees also hosted food drives to help collect over 1000 pounds of food.

The City of El Paso Department of Public Health’s Food Day Celebration is part of the department’s Eat Well! El Paso initiative and WIC along with Health Promotions worked collaboratively to ensure success of the event.  The Department is trying to promote healthy eating and physical activity in the community to help benefit the health of our residents.   A resolution was passed by City Council proclaiming October 24, 2012 as Food Day in El Paso.

Polycystic Ovarian Syndrome: A Barrier to Pregnancy? Part 1

Hello Faithful Readers!

I want to apologize for my absence from the blog! I've been working hard to finish my latest book, Eating Expectantly-4th edition, which will be available this holiday season! Thanks for hanging in there with me! From now on, expect to see many more posts from me!

****************

Polycystic Ovarian Syndrome--a Possible Road Block to Pregnancy

Polycycstic Ovarian Syndrome or PCOS affects as many as 10% of women. Seventy-five percent of women diagnosed with PCOS are thought to have problems with infertility.  PCOS tends to run in families; pay attention if women in your family have problem with PCOS, irregular periods or diabetes.

 

What Causes It: PCOS is caused by an imbalance of hormones—especially insulin--which leads to an overproduction of male sex hormones (or androgens) which can lead to small benign cysts on the ovaries, irregular, heavy or no periods, acne and excessive hair growth on the face and body (hirutism). While being overweight is often common in women with PCOS, you can be of normal weight and still have it.

Issues about body image and self-esteem as well as problems with depression, anxiety, eating disorders and bipolar disorder are also more common in women with PCOS. If left untreated, PCOS can lead to diabetes and heart disease.

Other Symptoms of PCOS May Include:

• Unexplained fatigue

• Low blood sugar (hypoglycemia) after meals (light-headedness, sweating, sudden fatigue or urge to eat)

• Mood swings

• Hot flashes

• Recurrent spontaneous miscarriages

• Rough or velvety dark skin in skin folds, such as the neck, armpits, thighs (also called Acanthosis Nigrigans or AN.

• Sleep disorders including sleep apnea

 

Treatment for PCOS includes weight loss, physical activity, a low glycemic index diet and treatment with a medication to improve insulin sensitivity (such as metformin). Because depression and low self esteem can go hand-in-hand with PCOS, spending time with a therapist is often helpful. If you suspect you have PCOS, speak with your physician about it; a registered dietitian familiar with PCOS can individualize a diet that will help with weight loss as well as help normalize insulin levels. According to Angela Grassi MS, RD, author of The PCOS Workbook: Your Guide to Complete Physical & Emotional Health, a healthy eating plan for PCOS often includes: 

• A diet comprised of a lower intake of carbohydrates, (but not a “low-carb’ diet),

• higher intake of lean protein and higher intake of monounsaturated fats

• almost all grain should be whole grains

• minimum of 25 grams of fiber per day

• avoidance of sweet beverages including juice, juice drinks and soda

• daily physical activity

• vitamin D supplementation

---

Resources:

Grassi A. The Dietitian’s Guide to Polycistic Ovary Syndrome. 2007. Luca Publishing. Haverford PA.

Brand-Miller J, Wolever TM, Foster-Powell K, and Colagiui, S. The New Glucose Revolution, 3^rd edition, Marlowe & Company. New York 2007. Page 121.

---

 

 

It's National Women's Health Week

Bridget Swinney MS, RD, LD

The roses have faded, the camera has been put away and mother's day dinner is a recent memory. Celebrating moms is over until next May, right? Well not so fast--Mother's Day begins a more important week for all women--National Women's Health Week. It's a way to draw attention to something that women (and moms) sometimes ignore--their own health. Too busy taking care of others, taking care of their own health often doesn't make the top of their "to-do" list.

Quick--what's the leading cause of death among women? You may be surprised to learn it's heart disease. And since much of the foundation of heart disease research was done using men, there's still a lot to learn about heart disease and it's effect on the fairer sex. For example, you may be able to correctly identify the most common symptoms of a heart attack: squeezing chest pain or pressure and nausea. But those symptoms are not as common with women. In fact, in a 2003 study in the journal Circulation, 43% of women had no chest pain at all. Instead women have symtoms like shortness of breath, weakness and fatigue--symptoms that can be easily brushed off or misdiagnosed.

Five Things To Do Today to Help Your Health:      

• Schedule a health check-up with your primary care provider. This is an important first step to stay healthy. Your doctor can refer you for other important preventive screenings such as mammograms, bone density tests and pap smears. as well as to specialists if you need more specific help. If you tend to put off check-ups because you dread going to your provider, it may be time to switch providers. It's important to have someone you trust on your health care team!
• Take a walk. To the mailbox, around the block or up the mountain, it doesn't matter how fast or how far you go, just get started with the goal of 30 minutes of exercise a day. Regular exercise will reduce your risk of heart disease, diabetes and cancer as well as help digestion and quality of your sleep.
• Eat your veggies (and fruits)! When people ask me the best way to lose weight, I always say, eat more veggies and fruits. By following MyPlate--which recommends that half your plate be filled with fruits and vegeteables, you automatically eat less calories and fat from other foods. And you get the bonus of fiber, which fills you up, and vitamins and antioxidants that keep you healthy.
• Watch your fat. While we need a certain amount of fat, it's the "bad fat" from fried food and animal products that can lead to clogged arteries. Choose lean meats and lowfat dairy, skip the skin on your chicken and fish and keep fried foods to a minimum. Choose healthy fats like olive oil, canola oil, avocado and nuts for most of the fat in your diet.
• Make more "me" time. Whether it's a few minutes of quiet time to think or read, or an extra long shower in the morning, time for you can relieve stress and improve mental health.

For more information:

Nutrition and Cooking Tips from the Academy of Nutrition and Dietetics

Estimate Your 10 Year Risk of Having a Heart Attack

Find Out Interesting Health Statistics about Women

Women's Health Podcasts from the Centers for Disease Control

Send a Health-E Card--from the Centers for Disease Control

 

 

 

Surprising Advice from Registered Dietitians

• You'd expect a Registered Dietitian to tell you things like "eat your veggies" or "read the food label" but the advice below might come as a surprise. In honor of National Nutrition Month--and  National Registered Dietitian Day, which was March 14, I've put together a list of things a Registered Dietitian might say that you wouldn't expect.
  
  

• "It's OK to eat eggs," reports Kari Azar RD, LD, a consulting dietitian with Ameritus. That's because research now confirms that it's not so much cholesterol that's a problem for your heart, it's the saturated fat and trans fat. In other words, it's not the eggs on your plate that clog your arteries, it's the bacon, sausage and biscuits that are the problem. Several international health promotion organizations – including Health Canada, the Canadian Heart and Stroke Foundation, the Australian Heart Foundation and the Irish Heart Foundation – promote eggs as part of a heart-healthy diet, recognizing that they make important nutritional contributions. Besides perfect protein, two nutrients of note found in eggs are lutein--important for eye health, and choline, a B vitamin important for healthy brain development as well as cognitive performance. 

• Don't cook with olive oil," recommends Sara Peidle MS, RD, LD a dietitian who works at Davita and Legslative Liason for the Texas Dietetic Association. While olive oil is a healthy oil to dress your salad with, it has a low smoke point--so heating it to high temperatures is not a good idea. Instead, use canola oil, which has a high smoke point and like olive oil, is rich in monounsaturated fat and low in saturated fat.

 

• "Fruit is nature's candy," suggests Flor Esnayra MS, RD, LD, President of the El Paso Dietetic Association and clinical dietitian at Sierra Medical Center. Carbs are the fuel your body needs, so choose them wisely. Instead of ending the meal with apple pie, try a fresh apple instead, which is a nutrient-rich way to fill up and cut calories at the same time.

 

• "Drink wine, but not too much," says Debi Hicks MS, RD, LD, Director of Food and Nutrition Services at Providence Hospital and Treasurer of the El Paso Dietetic Association. Wine is known for it's antioxidant compounds like resveratrol, which may protect the linings of blood vessels from damage, lower the "bad" LDL cholesterol and decrease risk of blood clots. Despite it's proposed health benefits, The American Heart Association hasn't gone as far as recommending it as a heart tonic. That's because too much alcohol of any kind can increase your risk of high blood pressure, liver damage and certain types of cancer.

 

• "Make your cake and eat it too," advocates Erin Elrafie, RD,LD, secretary of the El Paso Dietetic Association and clinical dietitian at Sierra Medical Center." Many people have the  misbelief that they have to give up all their favorite foods. The key is learning to count your carbs, learn to cook your favorites in a healthier way and to practice portion control." How to make that cake healthier? Use applesauce or mashed avocado to replace much of the fat in a recipe to provide a moist, yet healthier final product. 

 

• "Mayonnaise is a healthy fat," notes Phil Arnold RD, LD,   Director of Food and Nutrition Care Services at University Medical Center. "The pH of commercially prepared mayonnaise actually has a protective effect on preventing bacterial growth, which could lead to food borne illness."
  The best way to stay safe is to remember to CLEAN hands and work surfaces, COOK to proper temperatures, keep things COOL and don't CROSS CONTAMINATE raw protein foods with foods that won't be cooked.

 

• "An occasional burger or ice cream is OK!" reports Celeste Care, RD, LD Senior Nutritionist with the City of El Paso Department of Public Health.  "My clients expect me to say "this food is bad!" but I'm a firm believer in moderation. An occasional burger or ice cream is OK--though I suggest forgoing the sides like french fries or soda.
  It's important to be more aware of your internal hunger cues so you can can the foods you enjoy without feeling deprived." If you choose lean beef, you can make beef a more regular part of your diet--there are 27 cuts of lean beef currently on the market. (Look for the words "round" or "loin.")

 

• Drink your milk!
  That's my favorite tip. Most people think they don't need milk once they grow up. Au contrar! In fact, women over 50 need even more calcium--1200 mg per day--the equivelant of four servings of dairy. Adults of all ages only have half the dairy recommended by MyPlate, which may contribute to nutrient deficits in the American diet . Because milk provides a good or excellent source of protein, calcium, vitamin D, B12 and A; riboflavin, and potassium, it's the perfect way to fill in some nutrient gaps at a meal--especially when you eat out. Milk is the main dietary source of calcium and vitamin D--critical for preventing osteoporosis but also noted to help keep blood pressure down.

 

For More information:

Choose MyPlate

Baking with Avocados

National Dairy Council 

Mayo Clinic: Health Benefits of Red Wine 

 

 

It's National Nutrition Month--Time to Shape Up Your Plate!

During National Nutrition Month^® and beyond, the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) encourages everyone to include healthy foods from all food groups through this year's theme: "Get Your Plate in Shape."

"Vegetables, fruits, whole grains, lean proteins and low-fat dairy products contain the nutrients we need to maintain healthy lifestyles," says registered dietitian and Academy Spokesperson Andrea Giancoli. "Make sure your eating plan includes foods from all the food groups and in appropriate portions. USDA's MyPlate is a great tool to guide and help us be mindful of the foods that make up our balanced eating plan."

Giancoli offers the following recommendations to "Get Your Plate in Shape":

Make half your plate fruits and vegetables.

• Eat a variety of vegetables, especially dark-green, red and orange varieties, as well as beans and peas.
• When buying canned vegetables, choose "reduced sodium" or "no salt added" whenever possible. Rinsing whole varieties like beans, corn and peas can also reduce sodium levels.
• Dried and frozen fruits and those canned in water or their own juice are good options when fresh varieties are not available.
• Make sure every meal and snack has at least one fruit or vegetable or both.

Make at least half your grains whole.

• Choose brown rice, barley and oats and other whole grains for your sides and ingredients.
• Switch to 100-percent whole-grain breads, cereals and crackers.
• Check the ingredients list on food packages to find foods that are made with whole grains.

Switch to fat-free or low-fat milk.

• Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and fewer calories.
• If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.

Vary your protein choices.

• Eat a variety of foods each week from the protein food group like seafood, nuts and beans, as well as lean meat, poultry and eggs.
• Eat more plant-based proteins such as nuts, beans, whole grains and whole soy foods like tofu and edamame.
• At least twice a week, make fish and seafood the protein on your plate.
• Keep meat and poultry portions lean and limit to three ounces per meal.

Cut back on sodium and empty calories from solid fats and added sugars.

• Drink water instead of sugary drinks like regular sodas, fruit-flavored drinks and sweetened teas and coffees. Choose 100-percent fruit juice.
• Compare sodium in foods and choose those with the least amount listed on the Nutrition Facts Panel.
• Season foods with spices or herbs instead of salt.
• Select lean cuts of meat or poultry and fat-free or low-fat dairy products.
• Use heart-healthy oils like olive, canola and sunflower oil in place of butter or shortening when cooking.

Giancoli recommends cooking more often at home, where you are in control of what is in your food. "And don't forget that exercise and healthful eating are crucial to maintaining a healthy lifestyle," Giancoli says. "Choose activities you enjoy like going for a walk with your family, joining a sports team, dancing or playing with your children. If you don’t have a full 30 minutes, carve out 10 minutes three times a day. Every bit adds up and health benefits increase the more active you are."

As part of National Nutrition Month, the Academy of Nutrition and Dietetics' National Nutrition Month website includes helpful tips, recipes, fun games, promotional tools and nutrition education resources, all designed to spread the message of good nutrition around the "Get Your Plate in Shape" theme.

Be Kind to Your Heart this Month!

Joanne Usdavin, MS

Today's Guest Blog Post is by Joanne Usdavin. Joanne has a Master of Science degree in Nutriiton and has been working as a dietetic intern this past year.

 

February is American Heart Awareness Month and according to the Centers for Disease Control and Prevention, heart disease is the number one cause of death in the United Sates for both men and women. However, with a healthy lifestyle, simple and easy nutrition tidbits, diet modifications, and exercise you can reduce your risk of developing heart disease and its complications.

 

Many diseases and other factors can increase your risk of developing heart disease including smoking, obesity, physical inactivity, high blood pressure, high cholesterol, diabetes, and an inadequate diet. Nevertheless, dietary factors and lifestyle changes can make a big impact on your health for the future!

Losing excess weight, reducing cholesterol and sodium in your food choices, creating an exercise regimen, and quitting smoking will all help to decrease your odds of developing heart disease.

 

Here is some diet and nutrition guidelines to help you get started on a successful eating plan:

 

•  Choose reduced, low, or no sodium foods. When buying canned foods with sodium, rinse the item two or three times to remove any excess sodium. Instead of salting food try various herbs and spices including cinnamon, pepper, dill, thyme, marjoram, or your favorite spice mix blend.
• Limit or avoid consumption of the preservative nitrite/nitrate in cured foods including bacon, ham, hot dogs, and lunch meat and instead choose healthier versions such as lean meats and poultry without skin, grass fed beef, pasture raised chicken and eggs.
• Choose low-fat or fat-free dairy products. There are many alternative beverages available that you may enjoy such as unsweetened hemp milk, almond milk or soy milk.
•  If you prefer a high quality cheese, remember portion size, and consume the suggested serving size on the package.
• Avoid trans-fat in packaged foods including cake, cookies, cereals, crackers, etc. If the label contains the words partially hydrogenated, this is a sign the product contains trans-fat and should be avoided.
• Consume alcohol in moderation (one drink per day for women/two drinks per day for men).
• Avoid processed or enriched foods including white rice, pasta, white sugar and white flour. Instead choose brown rice, whole grain pasta, flour, and maple syrup or brown rice syrup.

 

Foods that are beneficial for heart health include:

 

• Wild salmon, sardines, and other cold water, oily fish (omega 3 fats)
• Dark chocolate ~ choose 70% or higher and enjoy in moderation
• Fruits including apples, pears, berries, pomegranates, and citrus fruits
• Vegetables such as broccoli, dark, green leafy vegetables, tomatoes, onions, garlic, squash (all varieties)
• Raw nuts and seeds ~ almonds, pumpkin seeds, walnuts, and pistachios
• Whole grains ~ experiment with quinoa, buckwheat, amaranth, and oat groats
• Beans ~ full of fiber, protein, and complex carbohydrates

 

Here is a delicious recipe to try that utilizes many beneficial ingredients for a heart-healthy meal!

Wild Salmon Salad

Mindful Moment. Treat your kitchen as a sanctuary. Before preparing a meal, light a candle and take several deep breaths to clear your mind and center your body. Because this salad is so easy to prepare, pause to engage with each stage of the process-from opening the can of salmon to chopping the herbs-as if it were an extended meditation. To stay present, slow or exaggerate your movements.

Serves: 6

Ingredients:

 

1 7.5-ounce can wild salmon

¼ cup freshly squeezed lemon or lime juice

¼ cup diced carrot

¼ cup diced celery

2 scallions, sliced into thin rings

2 tablespoons minced herbs, such as basil, parsley or cilantro

Salt and pepper to taste

Directions:

Using the back of a fork, mix the salmon well.

Add the lemon or lime juice, carrot, celery, scallions, and herbs; mix thoroughly. Season with salt and pepper.

Serve on a bed of greens, or use as a filling for a sandwich topped with sliced tomato, avocado, and sprouts.

Nutrition Facts

Per serving: 173 calories, 34% fat (7 g; 1.7 g saturated), 15% carbs (7 g), 51% protein (22 g), 2 g fiber, 262 mg calcium, 1.4 mg iron, 616 mg sodium.

 

Recipe courtesy of Natural HealthMag.com. http://www.naturalhealthmag.com/healthy_eating/healthy_recipes/61. 

Are you Wild about Health?

Sara Peidle RD, LD

Today's guest blog is written by Registered Dietitian Sara Peidle. Besides working as a renal dietitian, Sara also teaches pilates and is a member of the board of both the El Paso Dietetic Association and the Texas Dietetic Association.

 

            El Paso is taking the issue of childhood obesity head-on in 2012.  The City of El Paso Department of Public Health and the El Paso Zoo are launching an interactive program geared towards educating children and their families about making healthy choices.  The program will be launching at the El Paso Zoo on February 25^th with a one day health fair from 11am to 2pm in partnership with the Women’s Health Initiative at UTEP.  Overall the program will focus on key messages that are important for obtaining and maintaining good health while incorporating fun activities and fun facts about the zoo animals. 

 

The Wild about Health Program has five main messages:

• Enjoy your food but eat less
• Make half your grains whole
• Drink water instead of sugary drinks
• Get Moving
• Make meal and active time family time

 

Enjoy your food: just eat less of it.  The average American portion provides more calories than what most of us need.  This can lead to taking in too many calories without realizing it.  Keep an eye on your portion sizes and measure when you are unsure.   Use a small plate instead of a large one to control portions. 

 

When choosing grains, breads and cereals make at least half of your grains whole.  Whole grains have more vitamins, minerals and fiber than processed white grains.  By choosing whole grains you will be better nourished and due to greater intakes of fiber you will take in fewer calories.  When increasing your fiber be sure to drink plenty of water.  This is especially important when the temperatures are very high and when you are being active.  On average, each of us should aim to drink approximately 1-11/2 liters of water each day to stay properly hydrated.  Proper hydration helps to maintain healthy skin and body weight.

            It is important to get moving throughout the day.  When we sit for long periods of time our metabolism slows and it can be difficult to burn calories.  Try to keep television and recreational computer use to 2 hours or less each day.  If you need to sit for long periods while at school or work then use breaks to walk around and/or stretch.  When you get home go outside for a walk or go to a nearby playground.  Join a local gym or try out for a team sport.  It doesn’t matter what you do, as long as you are moving.  Exercise is always easier in groups so when possible make active time family time.  It is important for families to share mealtime and be active together after school and work.  Go for a family walk with the dog or head to your local YMCA/YWCA and go for a swim or play basketball.  It is easier to stick to your wellness goals when you have a family working together as a supportive team and it is much more fun!    

You can be a part of the interactive program Wild about Health this spring by heading to the zoo.  The signage and café changes will remain a permanent fixture at the zoo so if you aren’t able to go the zoo on February 25^th for the kick-off event and health fair, stop by on another day and get Wild about Health!

New Year's Resolutions--Are Yours SMART?

According to www.USA.gov, four of the most popular new year's resolutions revolve around eating, drinking or getting fit. It's a normal reaction as we look back at last year's memories of indulgent living (and maybe pictures of you with a muffin top or him with the brew belly.) Now that we are smack in the middle of January, it might be time to check in on your own resolutions and see how you're doing with them.

Like work goals, health goals--aka New Year's Resolutions--should be SMART:

Specific

Measurable

Attainable

Realistic

Timely

So let's look at the perennial resolution--I Want to Lose Weight This Year. It has none of the attributes of a SMART goal, and unless you put more "meat" in it, it will most likely be on your new year's resolution list next year and in years to come. Now let's turn that "pie in the sky" goal to one that is more likely to be reached.

Specific: Instead of I want to lose weight: I want to lose weight every month.

Measurable: I want to lose 2 pounds every month

Attainable: 2 pounds may seem like a small goal, but it's very doable--and it adds up to 24 pounds in a year.

Realistic: Two pounds a month is a very realistic goal and it's very possible that you can exceed that goal. However, if you are starting a new job, just got a divorce, had a death in the family or other stressful event, it may not be realistic to make this goal. It might be more realistic to have a small goal that would help with stress management, such as taking a half hour walk, 5 times a week.

Timely: Having a goal with a time limit--in this case, one month--helps you take small steps toward a larger goal. An open ended goal with no time constraint makes it very easy to lose track of it.

Now that you have a SMART goal, you still need to make smaller goals to achieve it. What are you going to do to eat fewer calories and burn more calories? Some other smart goals that can get you to that weight loss goal of 2 pounds a month.

• I will take a fifteen minute walk at work at least 3 days a week and on Saturday and Sunday I will walk for 1 hour, either outside or at the mall.

• I will eat at least 2 cups of fruit and 2 cups of vegetables 5 days a week. This doesn't meet the MyPlate goal of 5-6 cups of fruits and vegetables a day, but if you eat only 1 cup each now, this is a big improvement.

• I will limit sweets to two small servings a week. The important point here is "small." Define it: one small serving is 5 chocolate kisses, a fun-size pack of M & M's, a cup of fat-free frozen yogurt, 1 cookie etc. You set the rules you can live by--it might be 2 chocolate kisses a day.

• I will keep a tally to track my daily fruits and vegetables.

Now you have the tools to improve your new year's goals! Good Luck and see you at the river trail!

Don't Gain Weight This Holiday Season--Part One--Fueling Your Shopping!

Tis the season to shop! Research shows it's also the season when we gain weight--so I thought I'd put the two together and come up with some tips to prevent you from the latter.

With all the online deals and free shipping this season I'm probably going to do more shopping on the web--maybe you will too.  So let's first talk about fueling your internet shopping. Believe it or not, clicking your mouse doesn't really burn many calories, so no need to fuel up in a big way. But there are some tips that can keep you from letting the Harry & David catalog get to your waistline.

• No browsing and eating at the same time! Your mind can only focus on one thing (even though we think we can easily think about 10!) When you eat while doing something else, it's easy to eat without even noticing. Case in point--at the movie, you may notice that your popcorn is gone but you barely recall eating it. If you need to keep your mouth busy, chew on some sugar-free gum.
• No browsing on an emtpy stomach. That's right, always do it after you eat!
• Watch what you drink when browsing--sip on water, iced tea, coffee or some sparkling water with a splash of juice.
• Get up and walk around at least once an hour. Earlier this year, a study found it's not so much not exercising that gets us into trouble--it's the amount of time we spend sitting doing nothing that derails our health.

Ready to Hit the Mall?

Get Ready:

The Night Before:

Get a good night's sleep. Power shopping can be exhausting! Also, when you don't sleep enough, you may have the tendency to eat more the next day.

Eat before you go. Skipping the morning meal will make you get tired and cranky faster--and temp you to eat more than you should later. If it's breakfast--eat a few eggs, with whole grain toast or corn tortillas and a fruit. If it's lunch or a snack--make it high protein like a salad with a healthy portion of leftover chicken and a glass of milk before leaving. Tuck an apple, dried fruit or high fiber snack bar into your purse or backpack before you leave. You know that shopping always takes longer than you think, so be prepared! Take a water bottle too. If you can forego the food court, even for a drink, you'll be less tempted to buy food.

Think ahead to what you'll want to eat when you get home. Put some lentils or chili fixins in the crock pot so you'll have a ready to eat healthy meal when you get home. Or put some fish in the fridge to defrost so it will be ready to grill.

Get Set:

 Don't spend 10 minutes looking for the perfect parking place. Park far and get a little workout. Put your car in a location that's in the middle of the mall so that you can easily make trips back with your packages.

Go:

• Take one lap around the mall before you enter any stores. You might even want to get there early before the crowds and do a couple--malls open for walkers at 7 am. Imagine crossing exercise and shopping off the list before many people have even left home! Walking around the mall first will give you a head start on shopping because you'll know where the stores are and what the bargains are.
• Stay hydrated. It's easy to forget the importance of hydration when you're busy. Dehydration can make you feel tired--and that won't help you get your shopping done. Dry air and shopping can make you extra thirsty. Take your own water bottle and refill at a water fountain. Dillard's also conveniently sells water bottles at check out. Try to avoid the food court if at all possible.
• Stop for a snack. (If you didn't bring your own snack, then look for fresh fruit, a plain soft pretzel, yogurt and fruit parfait or a steamed nonfat milk flavored with sugar-free syrup.) Find a bench and enjoy your food or bring packages back to the car and eat your snack there. If you take the time to savor your snack your brain will register that you've eaten and won't ask for more. Don't ignore hunger--it will come back later and tempt you to eat something you shouldn't!
• Eat a meal if you must, but be choosy at the food court. Choose an entree salad with grilled chicken or other lean entree salad--go easy on the dressing, lean meat sub sandwich, vegetable or bean soup or chili, stir fry with chicken or shrimp over plain rice.

Home again. Celebrate your shopping--not with a 1,000 calorie spin through the drive-thru--but with a quick and healthy meal--that is if you've been able to forego the food court. Munch on carrots and cucumbers while prepping dinner. Fill half your plate with veggies and the rest with lean protein and grains. Think grilled salmon and asparagus with pasta or some lean beef tacos with calabacitas. Add a sweet treat of light ice cream topped with strawberries.

 

Part Two Coming Soon: Six Tips for Surviving Holiday Parties