Eat for Success

Happy New Year!  I’ve started a monthly newsletter for the gals I work with and I’ve decided to post it here too!  2014 is upon us and so it is time to get a plan and meet goals and make this the year you want it to be!  A health lifestyle includes so much more than just weight management, but I know weight management is the hot topic right now, so that is the topic for today.  I’ll be putting out more posts that go into more specifics related to the ideas presented in this newsletter, but I wanted to get some tips our there for you to start playing with.

   

AuntJodiEat Without Feeling Deprived…Get Lasting Results

Nutrition 101

A healthy diet consists of balance and a combination of different types of nutrients.  Advertised programs that eliminate a category of nutrients should be avoided; our bodies were created to function best with a variety of foods.

Carbohydrates:  Primary fuel and energy source for the body.  4 calories/gram

Complex Carbs are carbohydrates that include starches or fiber.  These types of foods are processed more slowly through your body facilitating nutrient absorption and steady blood sugar levels.

Simple Carbs or carbohydrates that are comprised of natural and artificial sugars; they are an immediate source of energy broken down rapidly by our bodies.

Protein:  Important for moving and balancing fluid, nutrients, waste, and electrolytes throughout the body; important for immune system health, and a component of bones, muscles, and tendons.  4 calories/gram

Healthy Fats:  Secondary energy source, component in many hormones, aids in vitamin absorption, and supports brains and nervous system development. 9 calories/gram

Eating for Success

This is one of my favorite topics because I believe there is so much misperception related to food choices and what healthy eating really means!  I hear it regularly in my circle of friends; they are sure I won’t eat a cookie because “I’m healthy” or they believe that I never indulge in fattening foods or sweets because I’m committed to a healthy lifestyle.  Well, let me dispel the myth right now!  I love sweets and I eat chocolate just about every day!  And yes, it is part of my healthy lifestyle.  So, now that I have your attention, let’s talk about how to incorporate the foods you love into a healthy lifestyle.  Here are some places to start:

  • Strive to eat healthfully 80% of the time.  This allows for special occasions and indulgences without feeling guilty or “bad”.
  • Modify your favorite recipes using healthier ingredients to increase nutrition and decrease fat.  Here are a few tips:

*Wheat flour instead of white flour

*Skim milk instead of 2% milk

*Egg whites instead of whole eggs

  • Portion Control!  Watch labels and know the serving size prior to indulging in a snack.  Buy portion-sized packages on “high-risk” foods.  You know what your high-risk foods are!  I buy the “fun size” packs of peanut M&M’s to get my chocolate fix rather than having a bowl sit on the counter…that would not be helpful!

 

  • Standardized Eating.  Find a couple combinations that you enjoy for breakfast and lunch and just rotate through them.  This reduces some of your decisions and makes it easier to keep pushing towards your goals.  If you plan ahead of time what is for breakfast, you are more likely to eat a healthy breakfast instead of skip it or make a choice you’ll regret.

 

  • Plan for success.  Plan for your eating throughout the day.  If you will be running errands all day then pack a couple healthy snacks in your purse so you won’t be tempted to make an impulse decision involving a drive thru that adds too many calories to your day.  If you are working all day (night) plan for your eating to facilitate healthy choices even when you are tired or busy.

Remember that all Calories Count     You can eat all healthy food and still be overweight!  The science behind weight management can’t be overlooked or re-written.  The fact is that if your calories in are more than your calories burned each day you will gain weight, even if the excess calories are healthy choices.

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