by kelsey | Jul 22, 2015 | Diet, Weight Management, Wellness/Health
There are no doubts about it….weight loss is tough….but even tougher is maintaining that weight loss. Many people who lose weight slip back into their old ways and gain weight back. This yo-yo dieting or weight cycling results in a variety of issues including poor self esteem, lack of motivation, binge eating, etc. I like to compare this cycle to being stuck in a revolving door like you’d find at a hotel…you just keep going around and around and can’t seem to get out! To help you put a stop to weight cycling, follow these tips:
- Change your mindset: No one ever wants to go on a “diet” and being a diet is never any fun, so ditch the word. Diet usually has a time period to it, so instead think of this has a lifestyle improvement. Think of healthy eating as a lifelong commitment, not a short period of time. Fad diets never work as you can’t live that way forever, so instead focus on a well-balanced nutrition plan that incorporates whole foods and portion control.
- Get adequate sleep: sleep is often overlooked in the equation to success as we tend to put a large amount of focus on food and activity….but in reality, getting adequate sleep is just as important as your exercise and nutrition. You need to get at least 7-8 hours of sleep/night to allow your body to reset and repair itself. Lack of sleep or poor sleep habits typically result in poor eating habits, increasing cravings for junk foods, and a higher BMI.
- Destress: stress can cause an increase in the hormone cortisol and when this hormone is increased, you may experience a greater desire for junk foods or unhealthy foods. Examine your stress levels and think critically about ways you could improve the stress in your life. You may consider journaling, yoga, or meditation to help you. Engaging in regular activity also helps reduce stress as it gives your body natural endorphins that aid in mood boosting.
- Practice mindful eating: Slow the eating process down and think critically about your hunger and fullness factors. Think of food as fuel and you want to choose healthy foods to provide your body with the appropriate nutrients and energy. When we think of food as “good” or “bad” it tends to make us want those bad foods even more, so instead change your mindset about food and work on portion control and feeling confident about your decisions.
I don’t expect these tips to happen overnight, but I do encourage you to examine your life and look at each part of the equation to help you stop the weight cycling and get on a path of healthy living for the long run!
-Kelsey
by kelsey | Jul 21, 2015 | Diabetes, Diet, Eating Out, Food, Weight Management, Wellness/Health
Everyone is busy and on the run with life happenings so eating out tends to be a part of our lives. I have found this happens even more in the summer with summer vacations and activities. We all know that eating out is not the best for us as we don’t have control over how the meal is prepared, ingredients, and portions like we do at home. Despite this, we all still eat out and most of us enjoy it as it means we don’t have to do the preparing, cooking, and cleaning up afterwards…and it’s typically a social activity as well! Restaurants are taking notice of our nation’s desire to improve our health and wellness and there are more healthier options on the menus today, but there are still some very unhealthy ones as well. Below are some tips to help you eat out the healthy way:
- Go for a smaller portion of the meal such as half of the meal, lunch portion, or appetizer size portion.
- Look for key words such as baked, broiled, grilled, or roasted. Stay away from descriptive words such as crispy, creamy, crunchy, and crispy as those typically mean fried and more fat added.
- Substitute the fries for a salad (dressing on the side and use sparingly) or if available a second serving of cooked veggies or fruit.
- Get a to-go box right away before you start eating and package half of your meal in the box and eat at another meal at home. If it’s on your plate, you’ll be more apt to eat it, so put it away right away so you aren’t tempted and you are more apt to practice proper portion control.
- Share! It’s ok to share an entree with you friend, spouse, etc to help you practice better portion control.
- Look at the options ahead of time online or using your smart phone. Many restaurants have their nutrition information included in their websites or you can use the Calorie King app to explore the options and make a healthy choice when dining out.
- If eating out is a rare occurrence, it is ok to splurge, but keep in mind it should be a special occasion and only every once in awhile, not every day or every week as those extra calories will add up and cause weight gain quickly!
- To help balance out the extra calories consumed when eating out, be sure to get your activity in and engage in at least 30-60 minutes/day!
-Kelsey
by kelsey | Jul 16, 2015 | Exercise, Family, Heart Health, Weight Management, Wellness/Health
Two weeks are already down with the Park and Rec’s Riding the Recreational Trail Activity! This is another great opportunity to get some activity while enjoying our beautiful trail system! There are three weeks left of this activity, so be sure to take advantage of it! Details are below!
Details: Five different nights with bike rides on different parts of the Recreational Trail. Designed for the recreational bike rider in mind. The only things you will have to have is a bike and a helmet which will be mandatory. Ride one or all the nights. No registration required just be ready to ride at 6 p.m. sharp at the starting location for that week. There is no cost to participate.
Dates:
July 22-McKinley Park to Eastwoods Park and back
(meet at the Horseshoe Courts) (8.44 miles)
August 5– Eastwoods Park to Redlin Art Center and back
(meet by the playground) (5.6 miles)
August 12—Around the Lake Ride-start and finish at City Park
(meet by Veterans Memorial) (13.92 Miles)
Time: 6pm sharp each week.
Fee: FREE!
by kelsey | Jul 14, 2015 | Etc.
We do not want to rush summer, but we wanted let you all know we have set the fall STRIVE 2 Survive dates! Enrollment will begin in mid-late August. Our 12 week program starts September 8th (the Tuesday after Labor Day) and we will meet in person on the dates listed below (Tuesdays) at the County Fair Banquet Hall from 5:30-6:30pm. The weeks we do not meet, you will be given a take home lesson mailed or emailed to you, thus every week you will be given education, tips, etc on nutrition and activity. In addition, we include lab work (total lipid panel and glucose) and body composition testing (weight, height, BMI, blood pressure, fat%, and muscle mass) at the beginning and end of the program. The total cost is $130, which includes all lessons, lab work, and body composition testing.
Our main goal is to help you learn how to live a healthier lifestyle that promotes disease prevention, longevity, and quality of life. Weight loss, improved lipids, improved glucose, improved blood pressure, and improved overall health are all results of our program.
If you are interested or know of someone who is, please contact us to learn more and get your name on the list! You can call me directly at 884-4226 or email strive2survive@brownclinic.org. We are looking forward to another great session!
September 8: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
September 29: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr.Torness
October 13: “Your Equation to Success” Dr. Jon McAreavey
October 27: “A Walk thru the Wellness Wheel” Dr. Clark Likness
November 10: “Medications…to do or not to do” Deidra VanGilder, PharmD
November 24: “Making Health a Way of Life” STRIVE Team
by kelsey | Jul 8, 2015 | Exercise, Wellness/Health
July and August are typically known to be our hottest months out of the year, which is why I thought it was perfect timing to discuss proper hydration procedures to ensure you do not suffer from any heat related illnesses such as heat stroke or dehydration. With the high temps and humidity, it’s extra important to make sure you get enough fluids! It is important to stay hydrated throughout the day, as it is too late, if you wait to get a drink when you feel thirsty. Especially for those older adults, it takes longer for them to feel thirsty even though they may be severely dehydrated.
Tips for getting adequate fluids:
- Keep a glass or bottle of water with you during the day so you can sip on it. Drink when you are thirsty and even when you are not thirsty.
- Drink more water instead of sugary beverages, milk and juice to avoid those extra hidden calories. Alcohol will increase your water loss. Plain water always works the best.
- Increase your fluid intakes if your diet is high in fiber, protein or salt.
- On days where you may be sweating alot or burning extra calories such as an all day softball tournament in 80-90 degree weather, or doing yardwork/landscaping in the heat all day…you may need to add electrolytes such as Gatorade or Powerade. I prefer G2 Gatorade as it’s lower in sugar, yet still has plenty of electrolytes. **Please note, these drinks are not necessary when you’re doing less than an hour of light activity or more sedentary activities as they just add extra calories and sugar.
- Consult with your doctor or dietitian if you are on a fluid restricted diet and would like further help with your hydration needs.
Use the above chart to determine your hydration level by the color of your urine.
-Kelsey
Graphic Reference:http://www.brownsburgathletics.com/images/urine.gif
