August 2002 "Tips"

Weight Loss Tip:

Summer is Carnival Food Time! 

(By: Kimberly A. Tessmer, RD LD)

Summer is the time for all types of carnivals and festivals.  These events display the best of many different ethnic cultures as well as all of our American favorites, and food is often part of the fun. If you're going to hit the summer carnivals, keep a few tips in mind:

  • tasting means just that, get a small portion to see how it tastes,
  • balance high fat foods with low fat foods to keep your calories in line- try a grilled chicken pita instead of a gyro and add a low-fat topping such as BBQ sauce instead of sour cream/ opt for a grilled piece of corn-on-the-cob without the butter instead of french fries,
  • if you have to have that Italian sausage sandwich or elephant ear, split it with a companion or friend,
  • don't forget to drink plenty of water and be careful of other beverages such as soft drinks, lemonade and beer that can add tons of liquid calories,
  • don't starve before you go to the carnival, hunger leads to overeating,
  • walk, walk, walk and burn those extra calories off- in fact take a parking spot farther away to make sure you do plenty of walking,
  • healthful eating during the week can help offset your weekend splurges.

In addition to checking out your favorites, watch how food is prepared. Make sure hot foods are hot and cold foods are kept cold. Don't let foodborne illness invade your fun.

Nutrition Tip: 

Produce and Their Powerful Phytochemicals

(By: Kimberly A. Tessmer, RD LD)

Phytochemicals may help prevent heart disease, cancer, menopausal symptoms and more. So, what and where are these phytochemicals?

Phytochemicals are components of plant foods such as fruits, vegetables and grains.  More and more studies are demonstrating that these phytochemicals may help reduce the risk of many diseases. Whether it's the flavonoids of fruits, the indoles of broccoli or the allium of garlic, phytochemicals are powerful!

While researchers continue to look for why and how these phytochemicals in foods help with disease prevention, you can take advantage and improve your health by increasing your fruits and vegetables to at least five servings per day and your whole grains to six to eleven servings per day.

Eat vegetables raw or just slightly steamed to maximize nutrient and phytochemical content. When it comes to fruit make sure to enjoy fresh fruit at its peak of ripeness. Whole grains also provide a variety of phytochemicals, so look for whole grain or whole wheat as a major ingredient in breads and cereals.

Fitness Tip:

A Few "Tips" of Encouragement!

(By: Nikki Pawlowski, B.S.) 

 

The whole process of losing weight and getting "in shape" can be very frustrating at times. For some individuals it just plain stinks!

 

While it is important to set goals, sometimes there is a tendency to see only that goal.  When that goal is not achieved in the manner and/or time frame that was expected, some individuals feel as though they or the program have failed.  Unconsciously they set themselves up to feel like a failure, even when they start out with good intentions. Feeling like a failure can lead to getting discouraged and abandoning your efforts.

 

Here are a few thoughts to consider:

1.  Focus on the process and not the struggle.

 

2.  Use your goal(s) as gentle guidelines and avoid becoming so attached to the goal that you set yourself up to feel like a failure if it does not happen exactly the way you expected.

 

3.  Think of your goal(s) as a point in the journey and not the end of the journey.

 

4.  Make your goal(s) realistic and reachable.

 

5.  When you reach a goal(s), congratulate yourself and pat yourself on the back!  And then make some new goals.

 

I hope you can take at least one suggestion from these tips!  Stay focused and best of luck!