Food for the Soul
Live a low-stress lifestyle
With the lazy days of summer winding down, it’s easy to jump right back into your hyper-speed lifestyle. But let this fall serve as a reminder to turn down the dial a notch or two if you regularly feel stressed out. Stress can lead to a variety of health problems and unhealthy eating behaviors, ranging from heart disease to overeating. What can you do to de-stress your lifestyle this fall? Try these ideas:
Get moving. Among its many health benefits, exercise provides a fantastic way to relieve stress. Do something active every day, even if it’s only a 20-minute walk on your lunch hour.
Get organized with your stuff and your time. A clear, orderly space serves as a visual reminder that you’ve got things under control. Use a day planner to map out your day (and your priorities).
Eat healthy. Rather than succumbing to junk food or fast food when you’re on the run or at work, always keep a healthy snack on hand.
Get plenty of sleep. According to the National Sleep Foundation, when you don’t get adequate sleep, you accumulate a sleep debt that can be difficult to “pay back” if it becomes too big. The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road.
Dear Diary…
Need a little help seeing your strengths and weaknesses with your weight management program?
Try keeping a written daily journal to record your thoughts and activities.
When you need a little encouragement, look back at one of your successful days to see what worked. (For example, did you plan for a late-afternoon snack by keeping a ready to go snack?) When you’re struggling with an issue, write down how you handled it, what you were feeling, why you chose the course of action you did and what you’d do differently next time.
After a while, you might spot patterns in your eating behavior to help you learn from your mistakes, gain insights into your behaviors and believe your successes.
SMALL STEPS
DO: Increase the Fiber in your Diet.
DON’T: Skip Breakfast
TRY: Share an Entree with a Friend
Nutrition Corner
Snack Wisely to Lose Weight
If you’re like most dieters, you like an occasional snack — whether it’s to curb a craving or just hold you over until dinner. Rather than cave into an impulsive, junk-food temptation, incorporate healthy snacks into your meal plan so you can stay on track and satisfy your hunger and cravings.
When you plan for snacks ahead of time, you can make wise food choices.
The key to snacking success?
Make sure you keep a supply of healthy snacks on hand — in your kitchen, at the office, in your car and in your purse.
You can incorporate treats into your weight loss strategy; just make sure you snack wisely.
A Message from Pam Powderly, Dietitian
Vitamins Are Part of Your Insurance Policy
It is not uncommon to read many different views on whether or not a daily multi vitamin is necessary. There is little debate about taking a multi vitamin when you are on a diet program.
When you diet, it is recommended that you take a daily multi vitamin. This is an insurance policy that your body will receive all the daily requirements for vitamins and minerals. Your multi vitamin will fill any gaps that you may have in your diet due to limiting your food servings.
As you progress through stabilization, you will be adding more serving of foods. This will decrease your dependence on a daily multi vitamin though most individuals continue to take a daily multi vitamin for additional protection or insurance.
Your Health
12 Ways to Sneak More Activity into Your Day
If you think a gym workout offers your only regular chance to exercise, you need to explore the everyday opportunities to sneak more physical activity into your life.
Try to incorporate even a few ideas into your daily or weekly schedule to boost your activity level.
1. Go for a family walk after dinner.
2. Whenever you drive, park your car as far away from the entrance as possible.
3. Play with your kids in the backyard—shoot some hoops, play catch with a football, toss a Frisbee or even play tag.
4. Record a yoga or other exercise program, then participate in the comfort of your own home at a time that is convenient for you.
5. Put on some after-dinner music and dance.
6. Take the stairs instead of the elevator.
7. Get a pedometer to track the number of steps you take each day. Set a goal to slowly increase your number of daily steps.
8. Make an “activity date” with your family or friends once a week to do something fun and active together, such as ice skating, swimming, or cycling. Regularly rotate the activities.
9. Pick up the pace around the house and in the yard as you vacuum, dust, rake and do other household chores.
10. Plant a garden and regularly weed, fertilize and prune it.
11. If you’ve got a dog, take him for a nightly walk. If you don’t own a dog, offer to walk your neighbor’s dog a few times a week.
12. Ask your spouse or a neighborhood buddy to walk with you a few mornings each week before work.
A Message from Dr Bisson, Medical Director
Save Yourself from the Complications of Diabetes
Pre-diabetes is becoming more common in the United States. The U.S. Department of Health and Human Services estimates that about one in four U.S. adults aged 20 years or older—(or 57 million people) had pre-diabetes in 2007. Those with pre-diabetes are likely to develop type 2 diabetes within 10 years, unless they take steps to prevent or delay diabetes.
Why bother to care about this?
A large study, called the Diabetes Prevention Program, showed that if people at risk for type 2 diabetes lost a small amount of weight and became more active for three years they could prevent or delay type 2 diabetes. People also had other benefits of weight loss like lowered blood pressure.
Is avoiding Diabetes really so important? Yes – and here’s why:
Adults with diabetes have heart disease death rates about two to four times higher than adults without diabetes, and the risk for stroke is two to four times higher among people with diabetes. Diabetes is the main cause of kidney failure, limb amputation, and new-onset blindness in American adults.
Now is the time for prevention – for life!
Achieving Results
Results Clients Share their Stories…
We asked for them, and they keep coming in…thank you for your willingness to share your stories with us…
“I started Results! on Dec 30, 2008 and have lost just over 32 pounds. I still have at least that to go. The best news is that I have eliminated all diabetic and high blood pressure medication. Oh yes, and it doesn't hurt to have gone from a size 18 to a 12/14!
I went shopping this week and for the first time in years I did not feel "invisible". I turned heads and got smiles like I used to before gaining all the weight.
Looking forward to continued success. Thanks, Results!” Reina, Ft Myers, FL
"I really am 'doing it' - thankfully I found results doing Results!" I lost 25 lbs in three months! It is really easy with all the one on one counseling and the supplemental bars, I don't miss sweets at all.
Erica and Renee are superb they are so knowledgeable in the ins and outs of following this program, because they did it themselves. There is no 'down-side' to the Results! program, unless having to buy smaller size clothes is a problem. (NOT)
I am so grateful that I saw the ads for this program and I tell everyone about how well it is working for me. Thank You!” Jacquelynn, Sarasota
"I am proud to say that this has been the easiest journey this past year. When joining Results! at the very end of March last year I weighed 193lbs. Miserable, no self esteem & considered unthinkable things. I reached my goal in September at 140 pounds. Our son was getting married the end of September and couldn't think of their wedding pictures with an over weight mom. At that time I was a size 12 (From an 18!). I reached my second goal in December and have been able to keep the same weight since. YEAH!!! I weighed 127.6 this morning & generally weigh up to 129. That is eating properly, plus having a treat as well. I have been wearing a size 4 or 6 since December. My heart is healthy and now I have added a 6 mile per day walk.
I love telling my story & helping others as well. Some will make that change, others do not have the mindset to change. Some take the fast way out & not learn the lessons of getting back to basics.”
Tiny & Lovin' It, Diana, Bradenton
"I joined your program late last Spring 2008 but actually started the program right after shoulder surgery in early July. Yolanda was my counselor, and she made all the difference. Her story was so inspirational, and her professionalism so complete, that I looked forward to our sessions.
I'm an internationally well-known management consultant with tremendous professional commitments, to include heavy travel. I timed the startup of the program for right after shoulder surgery because I knew I would be off the road for a while, and that would give me a chance to get started when I could eat my meals at home. Little did we suspect that a rotator cuff repair would turn into something much more serious, leaving me immobilized for nearly ten weeks.
Thanks to Yolanda, and to my wonderful husband who took on all the food buying / cooking / cleanup (and eats on the program for lunch and dinner with me -- augmented with larger portions and his own snacks -- even though he's never been a pound overweight in his life), I managed to lose a few pounds while immobilized and am now down about fifty pounds. I'm still headed down, and I know that I'll continue to be successful. After being overweight practically from birth, with only two "slim" periods achieved through very unhealthy low calorie approaches, Results! is a very welcome approach to meeting a difficult challenge.”
Naomi, Fort Myers
