Healthy Snacks!

Okay, it's week #2 of 2010...how are those resolutions going? Did you do the one word resolution (see December's blog) or write a whole list? It's funny how often by this second week that we've already drifted into old habits. So, what's my thought for today? Try some new healthy snacks! (Yes, it's still about food...)
I am a BIG fan of HUMMUS- regardless how you pronounce it. It takes less than 5 minutes to make, and it's creamy texture never fails to fill my craving for dip. Use carrots as the dipper, and you've got an amazingly nutritious snack!
Click here for my current favorite quick recipe:
http://mideastfood.about.com/od/appetizerssnacks/r/hummusbitahini.htm

BOTTOM LINE: Think outside your bag of chips and try some new healthy snacks!

MORE "Fun"

Is exercise always fun? Hmm…. I exercise first thing in the morning, because the reality is that life seems to intervene whenever I think I’m going to carve out a half-hour later in the day. Do I wake up with a song in my heart and smile on my lips, leaping out of bed with joy? Heck no! I moan and whine to myself, grumbling as I get dressed and leash the dog. The truth is, though, that by the time I reach the top of the large hill around the corner, I’m usually in good spirits, and I certainly feel more energetic and positive by the time I jump in the shower.
BOTTOM LINE: Not everyone who exercises daily LOVES it (at least on the front end), but it is one of the best gifts you can give yourself.

MORE Exercise Buddies

Okay, we’re nearing the end of the first week of the year. How are you doing? Have you started focusing on MORE healthy foods and activities? Make sure you enlist some friends in your increased activity plan. It’s far easier to hit the snooze button instead of exercising if the only one it affects is you. If, however, your neighbor is meeting you outside to go for a walk, I’ll bet you’re going to get up and go!
Consider having multiple exercise buddies, so you have several “obligations” throughout the week to keep you moving. Perhaps you have one friend who likes to go to an aerobics class, another who walks in the evenings, and your faithful dog who is ready for walk when your alarm goes off each morning. Think about signing up for some kind of lessons such as martial arts, dancing, kayaking or yoga. I’m not saying you need to be so scheduled that you have a different activity mandated every day of the week, but having multiple choices keeps your increased activity fresh and doesn’t have to feel like chore.
BOTTOM LINE: Exercise buddies will make it easier to have MORE aerobic activity.

When is a Pound Really GONE?

While we are talking about pounds, let’s make sure everyone has realistic understanding about what it takes to lose weight. No matter how you slice it, weight loss happens when you burn more calories than you take in, right? Duh- we all know that. But how many calories do you have to burn per day to lose a pound per week? One pound is 3600 calories (kcal), so rounding down and dividing by seven days in a week, the answer is that you need reduce your daily calories by 500 kcal.
Now, if you’ve paid attention to the number of calories burned when you hop on a machine at the gym, you may think it’s impossible to burn 500 kcal per day- and you’re probably right! The good news is that there simply needs to be a 500 kcal deficit, so by eliminating one higher calorie habit such as that afternoon pick-me-up soda or frappachino, you may only need to “exercise off” one or two hundred calories. Look at the calories and serving size of your favorite foods and drinks. You might be shocked to see that your morning muffin counts as three servings and totals 600 kcal if you eat the whole muffin (and who eats a third of a muffin??)
BOTTOM LINE: Realize that losing a pound per week is excellent weight loss- it didn’t come on over night, and it wont come off that way, either!

An Ounce of Prevention...

Equals pounds coming off ! Planning ahead is crucial for a successful change in your diet. Mind you, I’m using the word “diet” to refer to what you eat, not a specific regimented plan. If you’re going to focus on MORE fruits and vegetables, what happens when it’s halfway through the morning or afternoon at work and you’re ready for a snack? Well, if you’ve brought some sliced apples or baby carrots with you, you’ve got a healthy choice. If you’re heading to the vending machine or coffee shop, I’ll bet you’re less likely to succeed.
On your next trip to the grocery store, load up on produce. Purchase single portion servings, or create your own so that in the morning rush, you only have to grab and go.
BOTTOM LINE: Organize your snacks ahead of time so it is easy to make a healthy choice!

And MORE "More, More, More"!

Okay, why stop at MORE fruits and vegetables? Let’s continue a healthy 2010 by adding in MORE exercise, too! The key here is to set realistic goals. If you are very overweight and get short of breath unloading groceries, deciding to start exercising by running 3 miles per day (like you did when you were on the high school track team) is unlikely to succeed. Start low, go slow. For example, get a pedometer and WEAR it. (I emphasize wearing it because of the large number of patients who tell me they bought a pedometer, or exercise bike, or joined a gym, but never USED it.) Whatever your baseline number of steps per day is, add 300 steps per day until you reach a goal of 10,000 steps per day. The positive feedback of reaching your goal each day is going to keep you motivated.
If you are already walking a couple miles per day, but want to take your aerobic fitness to the next level, the same principle applies. Consider signing up for a 5K or 10K race, or perhaps a sprint distance triathlon. When you know what you “must” be able to do by a certain date, it’s easier to set up a training regimen with short term weekly goals.
BOTTOM LINE: Focus on MORE aerobic activity by creating realistic short -term goals that will set you up for continued success!

With a Rebel Yell...More, More, MORE!

Happy New Year! With apologies to Billy Idol, let me suggest a new framework for the most popular New Year’s Resolution - dieting. Instead of focusing on restricting calories, fats, carbs, or protein, why not focus on eating MORE fruits and veggies? We all know that a carrot is better for our bodies than a hot fudge sundae if we are trying to lose weight. But what happens when we tell ourselves “NO dessert” or “NO nachos and margaritas” or “NO ‘whatever’?” Well, I don’t know about you, but for me, the second I say “NO”, I immediate crave that item! And if I don’t crave it, at a minimum I will feel pathetic and deprived.
This year, set yourself up for success. Start with the simple goal of eating a minimum of five servings of fruits and vegetables per day. A serving is simply what will fit in your open, cupped hand, so a salad with a cup of lettuce, a handful of shredded carrots and a bunch of cherry tomatoes might be three servings. Add in a smoothie (typically made with a banana and some other fruit) and you’re already up to five servings for the day!
BOTTOM LINE: Push yourself to add more healthy foods to your diet, rather than restricting the less healthy choices. Before long, you’ll be filling up on fruits and vegetables and feeling fit!