Do you often eat while doing other activities? If so, you're fostering a habit that is highly associated with weight gain over time. Check out the example of activities listed below that many of us do in combination with eating - mark the ones that apply to you to create awareness.
- Reading
- Watching TV
- Using your computer (leisure/work)
- Driving
- Watching a sports event
- Preparing meals
Take Action!
Separate eating from other activities! Try 'mindful eating' for at least a week which means being fully present while eating; paying attention to hunger, fullness, and everything in between like texture, taste, and aromas. Write down what you learned from the experience and then consider adopting mindful eating as a life-long habit.
Live Well!
Joann Sparks
jsparks@dmba.com
Thursday, March 25, 2010
Thursday, March 18, 2010
Eating Out Healthfully
When you're trying your best to eat healthfully, a restaurant menu can seem overwhelming. The temptations are plenty and healthy choices seem few and far between. But don't worry - with creative planning plus a good eye, eating out can align with your nutrition goals. Even restaurants that aren't exactly known for healthy fare aren't off limits...you just need to use a few tricks.
Forget the Bread: Bread baskets and chips add to your calorie intake but rarely have much nutritional value. If you can't resist the temptation, tell the server you'll be skipping those items.
Choose Vinaigrette: Instead of creamy dressing, ask for vinaigrette - it's usually lower in calories and made from a healthy base (such as olive oil).
Sub the Side Dish: If the side dish that comes with your meal isn't the best, look for healthier alternatives such as steamed veggies, brown rice, or a side salad.
Opt for an App: Consider ordering an appetizer instead of a full meal. The portion is smaller - you'll get all of the flavor with fewer calories.
Order Lean Protein: Select a lean entree; poultry and seafood are usually good alternatives. Also pay attention to how the dish is prepared - go with grilled or steamed options.
Half It: When your meal arrives, immediately split it in half and bring the leftovers home for the next day. Or have your server split your meal before it arrives.
Get Sauce on the Side: If your meal includes a rich sauce, there's no need to forgo it altogether. Just ask for sauce on the side - you'll still enjoy the flavor, but you'll eat less of it.
Share Dessert: You could skip dessert, but we all deserve a tread now and then. So choose your favorite and split it with a friend/family member. Then take time to enjoy every bite!
Take Action!
For a handy reference when you're in a hurry, check your favorite restaurants' Web sites and write nutrition detail on some of the menu items.
Live Well!
Joann Sparks
Source: Health Enhancement Systems
Forget the Bread: Bread baskets and chips add to your calorie intake but rarely have much nutritional value. If you can't resist the temptation, tell the server you'll be skipping those items.
Choose Vinaigrette: Instead of creamy dressing, ask for vinaigrette - it's usually lower in calories and made from a healthy base (such as olive oil).
Sub the Side Dish: If the side dish that comes with your meal isn't the best, look for healthier alternatives such as steamed veggies, brown rice, or a side salad.
Opt for an App: Consider ordering an appetizer instead of a full meal. The portion is smaller - you'll get all of the flavor with fewer calories.
Order Lean Protein: Select a lean entree; poultry and seafood are usually good alternatives. Also pay attention to how the dish is prepared - go with grilled or steamed options.
Half It: When your meal arrives, immediately split it in half and bring the leftovers home for the next day. Or have your server split your meal before it arrives.
Get Sauce on the Side: If your meal includes a rich sauce, there's no need to forgo it altogether. Just ask for sauce on the side - you'll still enjoy the flavor, but you'll eat less of it.
Share Dessert: You could skip dessert, but we all deserve a tread now and then. So choose your favorite and split it with a friend/family member. Then take time to enjoy every bite!
Take Action!
For a handy reference when you're in a hurry, check your favorite restaurants' Web sites and write nutrition detail on some of the menu items.
Live Well!
Joann Sparks
Source: Health Enhancement Systems
Friday, March 12, 2010
Don't Forget
Today is the last day to report your challenge one results online. You can report your results by visiting our Web site at http://www.dmba.com/. Just log in and go the Living Healthy page. If you have any trouble, let me know!
Also...
Check out this months edition of Healthy Living by the American Cancer Society!
http://acs.m.delivery.net/w/webView?cid=12979568304&mid=1098262426&pid=13956&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Live Well!
Joann Sparks
jsparks@dmba.com
Also...
Check out this months edition of Healthy Living by the American Cancer Society!
http://acs.m.delivery.net/w/webView?cid=12979568304&mid=1098262426&pid=13956&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Live Well!
Joann Sparks
jsparks@dmba.com
Friday, March 5, 2010
Navigating the Hurdles
When it comes to creating and maintaining a healthy lifestyle, you're going to experience ups and downs. You'll have good days, and days that don't go as well. For long-term success, it's important to focus on your accomplishments. Acknowledge your setbacks and learn from them.
Have a Positive Focus
There are bound to be times when you're not feeling great about your efforts. But it's crucial to concentrate on the positive. Here are a few ideas for staying positive as you work toward a healthy lifestyle.
Inspire Within: What went well for you today? Why? How did you make it happen? Asking yourself these questions at the end of each day can help keep your attitude upbeat, even if the day's results weren't perfect. Jot down notes to remind yourself what works well for you.
Make a List: Write down your life achievements and daily victories - keep the list handy. When you're struggling, review your list and pat yourself on the back.
Practice Kindness: We're often harder on ourselves than anyone else. Treat yourself as you would a friend or family member who is tackling a life change. Be kind, patient, and supportive of your own efforts.
Enlist Support: It's important to have someone you can rely on to be a voice of reason. Ask a close friend or family member to help you stay positive - with reminders, encouraging words, and applause.
Lend a Hand: Helping others cultivates a healthy self-esteem. Volunteer or consider signing up for a 5K charity walk - it will boost your weight loss efforts and your mood.
Reward Yourself: Behavior change is hard work, so it's nice to treat yourself. Buy the new workout clothes, book, or tool you've always wanted. Enjoy a game of golf, concert, or pedicure - whatever makes you feel rewarded.
Source: Health Enhancement Systems
Have a Positive Focus
There are bound to be times when you're not feeling great about your efforts. But it's crucial to concentrate on the positive. Here are a few ideas for staying positive as you work toward a healthy lifestyle.
Inspire Within: What went well for you today? Why? How did you make it happen? Asking yourself these questions at the end of each day can help keep your attitude upbeat, even if the day's results weren't perfect. Jot down notes to remind yourself what works well for you.
Make a List: Write down your life achievements and daily victories - keep the list handy. When you're struggling, review your list and pat yourself on the back.
Practice Kindness: We're often harder on ourselves than anyone else. Treat yourself as you would a friend or family member who is tackling a life change. Be kind, patient, and supportive of your own efforts.
Enlist Support: It's important to have someone you can rely on to be a voice of reason. Ask a close friend or family member to help you stay positive - with reminders, encouraging words, and applause.
Lend a Hand: Helping others cultivates a healthy self-esteem. Volunteer or consider signing up for a 5K charity walk - it will boost your weight loss efforts and your mood.
Reward Yourself: Behavior change is hard work, so it's nice to treat yourself. Buy the new workout clothes, book, or tool you've always wanted. Enjoy a game of golf, concert, or pedicure - whatever makes you feel rewarded.
Source: Health Enhancement Systems
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