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I know you’ve heard this before, and I don’t want to bore you…but every step counts. Try to find ways to increase your movement in everyday life. Many people feel overwhelmed by starting an exercise program, so start small by adding steps each day. I encourage you to park far away even in cold weather and walk the extra distance into work or the store. How many times do you see someone circling for that perfect parking spot? What a waste of gas, time, and steps! Get out of the car and walk.
I broke a toe a few years ago and had a hard time getting around the hospital where I work. I started using the elevator, which I never do. In just a month, I gained 5 pounds. I was still going to the gym and biking and getting regular exercise, but my everyday activity was dramatically reduced. At work, I always take the stairs up and down the floors. Even if there are 7 flights of stairs, I will take the stairs and ditch the elevator. I enjoy racing people who take the elevator. With the time people spend waiting for the elevator to arrive, you already can be at your destination.
I have a coworker who wanted to lose 5-10 pounds but didn’t feel she could find the time to go to the gym to exercise. She started hiking up the stairs to the 7th floor three times a day, parking at the end of the parking lot, and walking around the building at lunch. She met her weight loss goals and felt less sleepy by the end of the day. Getting some extra steps in after lunch can help energize you.
When you’re at home, find ways to increase your activity. Dance to a Taylor Swift song with your daughter, play basketball outside, walk the dog, or jog up and down the stairs a few times while doing laundry. Be creative and remember that every step (even a little step) is a step closer to a healthy lifestyle.
I always ask for a food recall from clients who are interested in weight loss. Many times the math does not add up. The client has 50 pounds to lose but only reports 1200 calories of food intake. Something is missing in this equation… I believe that many of us forget the little bites that we eat throughout the day. You may just think about the meals you eat and wonder why you can’t lose weight, but if you keep an accurate food journal for a few days those little bites will surface.
Here is an example of a food recall with the foods in normal font and italicized font. The normal font is what is reported to me. The italicized font includes the extra bites that are not reported…
Breakfast: Calories
1 cup Kashi Go Lean cereal 140
1 cup Fat free milk 90
1 cup blueberries 80
1 cup coffee, black 0
1/2 cup almonds 400
Lunch:
1 whole wheat tortilla 150
1 cup raw vegetables 25
½ cup black beans 110
1 medium apple 80
Water 0
20 oz. regular soda pop 240
5 Hershey’s Kisses 125
Dinner:
4 oz. Grilled Salmon 160
1 cup brown rice 230
2 cups salad 50
2 Tbsp. vinaigrette dressing 80
4 oz. Red Wine 80
1 cup ice cream 250
Calories reported to me: 1200-1300.
Actual calories consumed in the day: 2290
Be honest with yourself! Keep a food journal for a few days and pinpoint times when you are eating extra calories. Maybe you grab candy at the office or eat nuts as a snack. Do you eat healthy all day and then splurge too much in the evening? There are many online food journaling sites available. I have my two favorites listed under my favorite links: www.fitday.com and www.nutrimirror.com. Both of these sites are free and allow you to enter the foods you eat each day and view the calories, fat, fiber, sodium, and other important nutrient information. If you would rather not enter everything in the computer, buy a small notebook and keep it close. Record everything that goes into your mouth. You do not need to keep a food journal for the rest of your life, but keep one when you want to lose weight, get past a plateau in weight loss, improve your eating habits, or pinpoint times of weakness.
My husband is a triathlete, and I’m a dietitian and we spent a lot of time talking about ways to improve our diet. I am always surprised to hear when people feel they are eating perfectly. If a triathlete and a dietitian can be realistic about their eating habits, then so can you! Eating healthy is a journey and not a destination…start your journey by reflecting honestly on your eating habits.
I have a confession to make…no pint of ice cream, slice of apple pie, or chocolate caramel candy is safe in my home. These are the foods that tempt me, and if I allow them into my home (during a moment of weakness at the grocery store), I am giving myself permission to eat them at some point in the near future. I told my husband once that I have absolutely no will power when it comes to these desserts. He responded, “But you have the will power not to buy these foods and that is the important part.”
When you go to the grocery store, remember that everything you buy you are giving yourself and anyone in your family permission to eat that food. Do not be tempted by sales on splurge foods. For example, buy one get one free deals on ice cream are my worst nightmare. If I end up with two half gallons of ice cream in my freezer then they will call to me even louder. I’m willing to spend more money on a little pint 0f ice cream so that I do not end up eating large quantities of my favorite comfort food.
Next week I am giving two grocery store tours for the Two Rivers YMCA’s class “6 weeks to a New You.” My main message is the one I just shared with you: be careful what you buy! Fill your refrigerator with fruits and vegetables. Buy healthy snacks for you and your family. What you bring into your house is a huge part of your daily diet. Some people eat out often which is a whole other blog, but for your time at home you need to detox your refrigerator and pantry and have healthy options right at hand.
I admit there are times when I reallly desire some ice cream, but if I have to get in the car and drive to Whitey’s to buy ice cream then I’m not nearly as likely to do it as I am to walk the 25 feet to my freezer from the couch. Many people have a problem with overeating in the evening. At the end of the day, we relax in front of the TV or with a book in hand and realize that it would be fun to eat something comforting. These are the times when having a refrigerator and pantry full of healthy foods will help you out . Even if you have young children or teenagers in the house, healthy foods are good for everyone. Many of my clients use teenagers as a reason to have junk food in the house, but healthy eating habits are important at every age!
If you need to make some changes in your eating habits and those of your family, take a good look in your refrigerator, freezer, and pantry and make some decisions about what foods you want to give your family permission to eat and what foods you should stop purchasing. Don’t just do this for 6 weeks or half a year, but always keep your house a haven for healthy eating.
Do you ever start sentences with, “When I was in high school…” and then add
… I was an athlete.”
… I could run 10 miles easy.”
… I went to the gym all the time.”
…I weighed 120 pounds.”
If you blew out more than 30 candles on your cake this year, you may want to stop referencing high school. Your size and athletic ability over 10 years ago doesn’t make a difference now. What matters now is your current level of fitness.
I have clients who come to me for weight loss counseling but want to talk about how athletic they were in the past. Sometimes being athletic when you’re a teenager causes trouble when you’re older. You need to adjust your calorie intake to your current activity level. If you were in track as a 17-year-old and ran regularly and ate constantly but now you have a desk job and don’t run, you can’t eat what you did all those years ago. Think about your current fitness level and eating habits and be realistic. How often do you exercise on average? Do you get winded walking around your office or home? Do you eat healthy? Does your diet have too many high fat foods and not enough fruits and vegetables?
Your self image has a big impact on your current habits. You need exercise regularly, not just sporadically. You need to eat healthy most of the time, not just some of the time. Do not use the past as an excuse or a time to look back on and sigh. It’s not too late…you can be in the best shape of your life right now!
When I talk to someone about weight loss, I always ask why they want to lose weight. If the reason for weight loss is a school reunion, wedding, or other specific date, I warn against occasional dieting. Dieting for an occasion is occasional dieting, and occasional dieting doesn’t work! When you diet with a particular date in mind, you feel like there is an end in sight. When the date is reached, you can stop exercising and eating healthy, right? Well, if you do, then the weight will come back on. I encourage people to avoid occasional dieting at all costs. Occasional dieting causes weight loss and gain and puts you right back where you started.
What I want to hear when I ask why someone is trying to lose weight is “for myself. To feel better!” The best reason to follow a healthy diet is for an increase in your quality of life. Some people comment that eating healthy and exercising doesn’t guarantee extra years added to your life. But is that really what it’s all about? In my opinion, the most important aspect of living a healthy life is the increased energy and ability to do anything you want in life! My husband believes in being fit so that he can climb a mountain or tackle any other physical task. We went on vacation to Hawaii and climbed a volcano together. That experience was one of the highlights of the trip for me. Our healthy eating and exercise doesn’t guarantee any certain length of life, but we’re sure having fun with the time we have!
I encourage you to embark on a healthy lifestyle with no end in sight. In fact, imagine yourself exercising and eating healthy well into your 80’s or even 90’s. I love to imagine going for bike rides and hikes with my husband late in life. I can’t think of a better occasion for a healthy lifestyle than that!
I’m excited that fitlifespot.com hit the 100 readers mark this week! I hope that this blog is helping you on a path towards a healthy lifestyle. Please share the website with anyone who would benefit from the information.
I have received feedback about the blog, and the main statement is that although nutrition seems common sense putting it into practice is the hard part. I hope that my blog helps you on that journey.
I’m going to take a break from writing today and leave you with my favorite motivational quote:
You must begin to think of yourself as becoming the person you want to be.
-David Viscott
Principle #6: Patience
And finally (drum roll please)…the last principle of a healthy lifestyle…patience (bet you didn’t guess this one). What is it with this society? Why does everything have to happen so quickly? There are commercials about diet pills, weight loss programs, and exercise equipment that will allow you to lose 5 pounds in a week or even more. Do you seriously believe this nonsense? If a magic pill or machine exists that makes weight loss easy then no one would be overweight, right?
The truth is that seeing the results of a healthy lifestyle requires patience. You can’t say, “Well, that didn’t work!” after a few weeks because you didn’t give your new lifestyle a chance. Your body needs time to reshape based on your new way of living. Take a deep breath, don’t weigh yourself every day (or multiple times a day), and let the time pass while you make healthy choices.
You will know that you have achieved a healthy lifestyle when exercising and eating healthy are the norm. When you miss a few workouts or eat a few too many splurge foods, you will desire getting back to normal and that is the definition of living a healthy lifestyle. Besides, we could all use a little patience…(Did I get that Guns and Roses’ song in your mind too?)
Principle #5: Positive Attitude
Have you ever said, “This day is ruined!” because a few things go wrong? Did your day improve, or did your bad attitude infect the rest of your day? Has anyone ever told you that you look tired? Did you start feeling tired after their comment? I believe attitude has a huge impact on our behavior. If you feel sluggish then you will skip a workout that could actually give you energy. If you feel overweight then you will overeat and end up contributing to the problem.
Think positively about yourself and your ability to have a healthy lifestyle. As a dietitian I have many coworkers who will put down their body size. I always reply, “Stop with the negative self-talk!” You need to talk positively about yourself and focus on your strengths and soon your thoughts will follow. Remember that everyone has times that they overeat or do not exercise, but the key is getting back to a healthy lifestyle. When you look in the mirror, smile and think a positive thought about yourself! You are worth the time and effort it takes for a healthy lifestyle. You will be a better spouse, parent, and friend if you take time to eat right and exercise.
Individuals with a positive attitude tend to live healthier lives. If you believe in yourself and think positive thoughts about yourself, you will take the time to exercise and eat healthy because you believe you are worth it. You are worth it! You may think it’s hard to change your thoughts and attitudes, but that is the first step towards healthier living. My yoga instructor pointed out that many people hold their breath when they are stressed, tired, or angry. I started monitoring my breath throughout the day and using deep breathing techniques to help with stress and frustration. I was amazed at how quickly I noticed my breath-holding patterns. Patterns of behavior can change and attitudes can change along with behavior.
Start today by saying to yourself, “I’m going to have a great day!” and go out there and make it happen!
Principle #4: Priority
You have to make a healthy lifestyle your priority. People spend thousands of dollars on medications every year due to health issues, but they do not want to spend the $30/month for a membership to a health club. Make the commitment to increasing your activity and putting your health first. Think of how much time you spend watching television, on facebook, playing computer games, etc. and use that time to exercise!
Sometimes you have to actually block out the time on your calendar to exercise. I have a friend who blocks an hour on his work calendar at lunchtime to go workout at the YMCA. This reprieve from the office is good for his mind and body. He returns to work refreshed and more productive. Do not feel guilty about blocking time out for your health!
Make eating healthy for you and your family a top priority. If you have a busy evening filled with children’s activities, make sure to have an easy meal to prepare. Take the time on weekends to make healthy meals for the week. Make healthy sack lunches for you and your children the night before so that you are not rushing in the morning. Put healthy eating as a top priority for you and your family.
We put the time into things that are important to us, so make healthy eating and regular exercise your priority.
Principle #3: Planning
Healthy eating doesn’t happen on accident. You probably won’t stumble upon fruit in vending machines or have healthy meals forced on you at restaurants. You have to plan to eat healthy. I was told that once I had children I would find that it’s impossible to eat healthy. When you work all day and come home just to turn around leave for a basketball game, it is easy to fall into the trap of drive thru eating. When your schedule is hectic, planning is even more important.
Eating a healthy, high fiber breakfast is essential to get your metabolism going and help to satisfy you so that you do not overeat later in the day. Many people think it’s better to drink coffee and skip breakfast, but if you do that ask yourself if it’s working for you. Do you feel fueled during the day? Do you overeat around 3 pm and then in the evening? If so, try eating breakfast each day and limit eating in the evening. You will start waking up hungry and feeling better in the evening.
If you work, bring your lunch to work most days. Sure it’s more fun to eat out, but the portions are too big, plant foods are rare, and the fats are plentiful. By bringing your lunch you are guaranteeing a controlled amount of healthy foods for your mid-day meal. I have a friend who is a stay at home Mom and makes herself a healthy lunch when she makes her childrens’ sack lunches. That way she knows she won’t reach for something unhealthy at lunchtime.
Fill your refrigerator and pantry with healthy foods and plan for healthy meals at home with your family. If you work late, spend the weekends making homemade soups and other meals you can freeze for the rest of the week. Low fat crock pot meals are also good options for healthy choices in the evening. Try to limit your dining out to 1-2x/week which will save you money and oh so many calories.
When we go through the day without planning, we are susceptible to so many unhealthy foods. If you go to work hungry in the morning and someone brings in donuts, you’re probably going to eat one…or two…or even three. If you do not plan for a healthy meal for your family and it’s 6:00 p.m. and everyone is hungry, ordering pizza is an easy option. Take the time to plan your menu for the week every weekend and set yourself and your family up right!
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