Food for the Soul

Getting Back on Track

Back-to-school time can also mean back-to-dieting time if it’s been a few weeks (or even a few months) since you last visited one of our Centers. To get back on track, toward long-term weight management, follow this three-step strategy:

1. Realize that when you initially joined Results! Weight Loss, you took a positive step to improve your health and life. Remember how good it felt when you first started losing weight? You learned healthy behaviors, made positive lifestyle changes and watched the pounds drop away. You can take that positive step again.

2. Remember, you’re not alone. As your “weight loss coach,” we care about your health, and we want to help you achieve your weight management goals. Put us back on your team and call us to find out what’s new!

3. Take action today. Even if you haven’t visited our center in a while, you can pick up where you left off just by scheduling your next appointment. Don’t procrastinate — call us right now to resume your progress towards a healthier life.

Remember, a temporary break from your weight loss efforts doesn’t mean you need to permanently abandon your goals.

Let us help you get back on track!

 

Don’t "Fall" Back Into Bad Habits

As Fall rolls around, the days grow shorter, the cooler weather takes hold and the cravings for hearty comfort food inch their way onto your plate. What can you do to avoid falling back into unhealthy eating habits and inactivity?

For starters, go back to the basics.

First, review the educational material you have received from your Results! Weight Loss Center. You’ll find tips and strategies on everything from healthy snacking and smart food shopping to great menu planning and effective goal setting.

Next, you can safely cave into those comfort food cravings by enjoying some hearty, yet healthy entrees. Add a salad or a side of steamed vegetables to complement your high-quality meal.

Finally, don’t overlook the expertise of your counselor. Schedule a one on- one session with your counselor to discuss prevention strategies that will help you stay on your path to weight loss and better health.

Slow down...and Savor!

Take time to savor each bite while you’re eating. It takes about 20 minutes for your stomach to tell your brain that it has food in it. By slowing down your eating, your brain will realize you’re fuller sooner and you won’t eat as much.

To remind yourself to slow down, put your fork down between each bite.

Need some quick inspiration for portion control? Eat with other people.

Why? You’ll eat less than if you eat alone.

 

Nutrition Corner

Avoid These Grocery Store Blunders

Eating smart starts with shopping smart!

Bottom line: You can’t eat what you don’t buy.

Take a look at these common shopping missteps, and review the helpful strategies to ensure you fill your grocery cart with sensible solutions instead of calorie-loaded cravings.

Shop when you’re full. You’re more likely to make impromptu, unhealthy food choices when you hear your stomach growling. Eat a healthy meal or snack before you go shopping so you’re less likely to cave in to cravings.

Shop with a list. Write down what you need at home when you have time to use good judgment and make healthy choices that fit into your meal plan. Then stick to this list once you get to the store.

Beware of bad bargains. Just because the store is running a “buy-one-get-one-free” special on 2 lb. bags of cookies doesn’t mean you should buy them. Stick to the healthy choices you wrote down on your shopping list.

 

A Message from Pam Powderly, Dietitian

The Margarine vs Butter challenge is heating up…

The Crown for the overall winner of the Margarine vs Butter challenge is heating up…

This award is not determined by taste alone.  Maximum health benefit is the winning criteria because as far as I am concerned, butter will always win the taste award.

Margarine started out as one or two products that were seen as an alternative to the pricier butter. Today’s margarine not only has a whole section at the supermarket, it also is identified by names such as margarine spreads or buttery spreads. Even as the margarine options exploded, its second place classification continued.  As healthy lifestyles are emphasized, it is important to review food habits.

At one end of the spectrum, 1 Tbsp. hard stick margarine has 90 – 100 calories, 2 grams saturated fat and 0 cholesterol while 1 Tbsp. of butter has 100 calories, 7 grams  saturated fat, 30 grams cholesterol.   Margarine does not contain cholesterol because it is not derived from animal fat. 

So far, “No cholesterol” wins margarine the first healthy choice vote.

Making healthy choices within the margarine/spread category requires skill. Choose margarine with the least grams of saturated fat. Choose margarine with the least trans fat. 

Most margarine does contain small amounts of trans fats (bad fat).  Margarine /spreads  that are more liquid ( tubs or liquids) usually have the least amount of trans fat. Some consumers may like to choose a margarine/spread with healthy additives such as olive oil or Omega 3’s.

Since margarine can “Add healthy additives”, this gives margarine another healthy choice vote.

However, since butter has “No trans fats”, butter wins a healthy choice vote.

For all, especially dieters, the calories in the fat choices are an important option.  As the number of margarine product choices has grown, the caloric content range has widened. The caloric spectrum runs from 90 calories to 5 calories for 1 Tbsp. The goal is to find a product that tastes good, and is acceptable in meal preparation.

Due to the “Low calorie options”, margarine wins this healthy choice vote.

The voting is complete and the winner of the Butter vs Margarine crown is the new and improved margarine spreads of today.

The health benefits of weight loss and heart health far outweigh the benefits of butter. When you go shopping, remember to choose a margarine spread with the lowest saturated fat, in a tub or liquid form and with the least calories.   

P Powderly RD 9/09

 

Your Health

Put Down the Salt Shaker

According to The Journal of the American Medical Association, approximately 16.7 million individuals worldwide die annually of cardiovascular diseases.

Almost 8 million of these deaths are attributed to hypertension, and many more are attributed to pre-hypertension.

So the question is: Are you taking measures to reduce or avoid high blood pressure?

The average American consumes about 6 to 18 grams of sodium daily, while the adequate intake of sodium ranges from 1.2 to 2.3 grams per day. Researchers believe that lowering a person’s sodium intake 33% to 40% will significantly reduce risk of cardiovascular disease related issues and mortality due to stroke.

The good news is that there are many ways to reduce the amount of sodium you consume. Here are several tips from the American Heart Association.

• When buying prepared and pre-packaged foods, look for foods labeled as “reduced sodium” (25% less sodium) or “healthy” (480 mg sodium per serving or 600 mg sodium per meal).
• When eating at restaurants, if you’re not familiar with low-sodium foods on the menu, ask your server. When you order, be specific about what you would like and if you would like your meal prepared with no salt added.
• Look for the sodium content in medications. For over-the-counter drugs, look at the ingredients list and warning statements to see if sodium is listed. Sodium may be found in decongestants and antacids. Some companies produce low-sodium over-the counter products. For prescription drugs, consumers can’t know whether it contains sodium. If you have high blood pressure, ask your Physician or Pharmacist about the sodium content.
• When making meals at home, avoid adding salt and canned vegetables. Rather select unsalted, fat-free broths and fresh vegetables.

JAMA. 2007;298:1439-1441; Hypertension, Vol. 14, 570-577

 

A Message from Dr Bisson, Medical Director

Sleep Apnea

The health problems associated with obesity are numerous. Obesity is not just a cosmetic problem. It is a health hazard. Someone who is 40 per cent overweight is twice as likely to die prematurely. This is because obesity has been linked to serious medical conditions.  One of these is sleep apnea.

- Are you a loud and/or regular snorer?
- Are you often tired or fatigued during the wake hours?
- Do you fall asleep sitting, reading, watching TV or driving?
- Do you often have problems with memory or concentration?

If you answer yes to any of these questions and you are overweight, you may suffer from sleep apnea, a serious and common condition.  Sleep apnea is as common as adult diabetes, and affects more than twelve million Americans, according to the National Institutes of Health.  Due to the lack of awareness by the public and healthcare professionals, the vast majority of sleep apnea sufferers remain undiagnosed and therefore untreated.

Untreated, sleep apnea can cause high blood pressure and other cardiovascular disease, memory problems, weight gain, impotency, and headaches. Moreover, untreated sleep apnea may be responsible for job impairment and motor vehicle crashes. Fortunately, sleep apnea can be diagnosed and treated. 

Lifestyle changes, mouthpieces, breathing devices, and/or surgery are used to treat sleep apnea. However, there are no medicines currently available to treat sleep apnea. 

Most people who have sleep apnea are overweight and losing excess weight is a mainstay in correcting sleep apnea.