18
Nov

Healthy Eating & Steps at Holidays

Thanksgiving, active, steps, eating, healthy, affirmation

Thanksgiving Eating & Steps -  Photo by Element5Digital

Healthy Eating & Steps During Holidays are important during Thanksgiving.  This is a time for eating and family, so it's important to be healthy on this holiday too!  Many people are trying to have a healthier lifestyle.  Then, Thanksgiving comes along and seems to ruin it all.  Then, before you know it, you're making yet another New Year's resolution to lose weight.  So how about starting your New Year's resolution early?  And how about not focusing on weight loss?  Rather, focus on your steps and healthy eating.

 

Tips on Staying Fit & Healthy Eating

Be Thankful

Extra Steps & Healthy Eating is great to remember on Thanksgiving.  Also, being thankful helps us to savor the food at a good pace.  The slower you eat, the sooner you'll feel full.  A Thanksgiving Affirmation will help you to remember how to be thankful on Thanksgiving.
 
 

Drink Water

Water helps your stomach feel full.  In addition, sometimes we feel hungry, meanwhile we are actually thirsty.  Our body will confuse thirst for hunger.  In addition, holiday time can mean eating rich foods and drinking alcohol, all of which has lots of calories.  Water helps flush out a lot of preservatives & sodium from our system.  Remember to drink lots of water every day you indulge.

 

4 Ways to Squeeze in More Steps Over the Holidays:

https://blog.myfitnesspal.com/4-ways-to-squeeze-in-more-steps-over-the-holidays

 

“A Stumble May Prevent a Fall”

Author Gretchen Rubin cites this as one trap that can send you into a cycle of negative thinking.  In other words, if you slipped up or had a day where healthy eating wasn't the priority, then you may be hard on yourself.  You may give yourself a harder time, ignoring all the good healthy steps and eating you have done.  So, don't forget the good.  Don't let a slip up erase all the good habits you have accomplished, formed, or develeoped.  A slip up is just that,  a slip up.  It doesn't have to be a slide or downward spiral.  In fact, the slip up may make you feel physically uncomfortable, thereby reminding you to go back to your good habits.  

 

Ways to Add More Steps to Your Day

  1. Set a Reminder to Walk – If you can add 15 min of walking during lunch & after work, then you’d be surprised at many extra steps you add into your week.
  2. Walk & Talk – Make a phone call during your walk time.  You’d be amazed at how quickly your walking time flies by, allowing you even to add extra steps too!
  3. Walk & Listen – While walking, download a podcast, an audiobook, etc.
  4. Walk Wherever You Can – Park the car farther away when you shop, pick up kids, run errands, etc.
  5. Partner Up – Walk with a Walking Buddy.
  6. Walk During Commercials – Walk around the room, the house, etc until the commercials are over.  You will gain steps & not be a coach potato.
  7. Make Things Inconvenient – Return the shopping cart to the store.  Skip the drive-thru.  Take the stairs.
  8. Cook – Standing & moving around while cooking burns calories.  Add steps in the kitchen while waiting for that water to boil, oven timer or the microwave timer to go off.  You’ll save money by eating at home.
  9. Clean – Even everyday household chores will add steps every time.  And your home will be cleaner

 

Cooking Healthy Sides

There are many ways that sides can add a lot of calories.  All the starches, all the butter, all the extra yummy pies - all add extra calories.  Try these tasty sides that are each under 250 calories.  They're a healthy and tasty alternative, especially if you're going for sceonds!

13 Thanksgiving Sides Under 250 Calories

 
 
8
Aug

Healthy Choices Affirmation

Healthy Choices Affirmation

Healthy Choices Affirmation

3
Jul

How To Talk with Overweight Teens

It's not easy to lose weight.  It seems even harder to talk about it.  Even though it's everywhere on TV, even though there is a crisis in America, there is still a social stigma about weight.  Now, imagine being an overweight teen today.  It's even harder than before.  Facebook & Twitter have made online bullying easier than before.  More of our children are overweight than before.  And despite the fact that there are more tools to help them than ever before, we still have a problem.  How is is it best to discuss weight with your teenager?

 
It turns out, the best way is to bypass the conversation about weight, diet, and exercise.  That is a sure fire link to failure.  Instead, it may seem like walking a fine line, but talk to them about a healthy lifestyle.  In essence, it is the same discussion.  However, HOW you discuss it affects how they feel they are perceived which ultimately effects the outcome.
 
Portion control is important.  However, if all I do as a pediatrician & all you do as a parent is discuss limitations, it is a set up for failure.  Our weight loss strategy is doomed at the start.  However, if you discuss healthy choices, your teenager is in control of their decisions regarding food.  If we discuss exercising as a necessary part to weight loss, it's another sure fire strategy to failure.  However, if we discuss having fun in a physical activity, then your teenager can feel good about his/her choices regarding physical activity.  
 
First, is education.  We all can improve our healthier food choices.  Education can come in the form of your pediatrician, books, online sites, an a good nutritionist/dietician.  Second, is the ability of the teen to choose for his/her self.  Third, if we follow the same paradigm as our teen, then we are being a good role model for our family.  They are more likely to follow by example.  Fourth, if the family make healthy lifestyle together, it doesn't single out the overweight family member & everyone lives healthier.  Lastly, we need wiggle room to feel okay with the occasional "less than healthy" lifestyle choice.  If it's not a habit, it can actually help out in the long run.  Joining the "not healthy club" can allow the teen to feel less isolated & more like their peers.
 
If we focus on what they "can't eat" & "aren't doing", then we are only focusing on the negative.  Discussing healthy lifestyle choices, allows the overweight teen to be more in control, resulting in a positive outlook on their lives. 
10
Nov

Fiber Lowers Diabetes & Heart Disease

A recent study that evaluated over 2,000 U.S. teens from ages 12 to 19, revealed that the teens who ate more fiber-rich foods, such as vegetables and whole grains, were less likely to have risk factors for diabetes and heart disease. This study was published in the Journal of the American Dietetic Association this month.  The study is based on government data collected between 1999 and 2002 for the National Health and Nutrition Examination Survey.

They study also evaluated if the teens had three or more conditions that make up metabolic syndrome.  Metabolic syndrome is not a disease.  It is comprised of several risk factors (high blood pressure, elevated levels of sugar and fats in the blood, low levels of HDL or "good" cholesterol, and a large waistline) that place a person at risk for developing diabetes and heart disease.

Overall, about 6% of the teens had metabolic syndrome. Specifically, 9% of the teens that ate the least  fiber had metabolic syndrome, whereas, only 3% of the teens who ate the most fiber had metabolic sydrome.
This means that in order to minimize the risk factors of metabolic syndrome, teens should try to eat a healthy diet with fiber rich foods, including fruits, vegetables, and whole grains.

For more info on a healthy diet, including fruits, vegetables, and whole grains, please go to https://www.choosemyplate.gov/.

28
Jul

Healthy Dining | Kids LiveWell Program

This July, the National Restaurant Association partnered with Healthy Dining to form Kids LiveWell.  This is a new program that highlights meals available at participating restaurants that are considered healthy meals for children.  The healthy meals will have an apple icon next to the item, in order to alert parents to healthy meal options available for their children.

In order for a meal to be consider a healthy option in the program, it must contain:
* a beverage,
* 600 calories or less,
* less than 35% calories from fat,
* less than 10% calories from saturated fat,
* less than 0.5 grams trans fat, &
* less than 35% of calories from sugar, &
* less than 770 milligrams sodium.

Participation in the Kids LiveWell program is voluntary.  Participating "inaugural" restaurants include Au Bon Pain, Bonefish Grill, Burger King, Burgerville, Carrabba's Italian Grill, Chevy's, Chili's Grill & Bar Restaurant, Corner Bakery Cafe, Cracker Barrel, Denny's, El Pollo Loco, Friendly's, IHOP, Joe's Crab Shack, Outback Steakhouse, Silver Diner, Sizzler, T-Bones Great American Eatery, & zpizza.  The Healthy Dining company states more restaurants are expected to join with an expanding list of healthy dining options for children.

If you click the restaurant logos on the Healthy Dining website, the nutritional values of foods in the Kids LiveWell program are listed. 

For more information on healthy dining options for kids and the Kids LiveWell program, go to Healthy Dining's website at www.healthydiningfinder.com/kidslivewell/index.

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