August 2004 "Tips"

Weight Loss Tip:

Weight Loss Doesn't Have to Be Painful!

(By: Kimberly A. Tessmer, RD LD)

 

Weight loss and maintaining weight loss doesn't have to be painful.  You don't have to imagine a life of celery and carrot sticks!  The key is not to think of what you are doing as a "diet".  The key is to think of it as a lifestyle change and to follow a program that is realistic.  Eating plenty of healthy low-fat foods, watching portion sizes and eating three meals a day with snacks in between doesn't sound too painful!  And be realistic, when you have a food craving, give in but in a reasonable way.  If you have a trigger food that is tough to control, stay away from those foods till you feel in control.  That doesn't mean eating chocolate sundae's every night but it does mean you can have them every once and awhile in a reasonable portion.  

 

Weight loss is not always easy but it doesn't have to be painful either.  Take it step by step and be realistic.  Don't deprive yourself of everything you love but do learn to balance foods out.  Weight loss CAN be a very rewarding experience in many ways!

Nutrition News: 

Too HOT to Cook?

(By: Kimberly A. Tessmer, RD LD)

 

Summer can make cooking in the kitchen as hot as the oven itself.  Be careful not to get in the "ordering out" mode too much!  That is a habit that can lead to too many calories, higher fat foods and a less than balanced diet.  Instead, opt for no-cook or quick cook  ideas that can help keep you cool and your family healthy.

  • Fill whole wheat pita pockets or flour tortillas with fresh veggies, lettuce, marinated grilled chicken and low-fat ranch dressing.

  • Make a light salmon salad with canned salmon, light mayonnaise, relish and diced sweet onion. Serve on top of lettuce and sliced tomatoes (hopefully fresh from your garden!)

  • Make kabobs with your favorite meat or fish and veggies.  Place chicken, beef, shrimp, pork, fish, or other favorites on a skewer.  Alternate with large chunks of red or yellow pepper, sweet onion, and zucchini.  Marinate in teriyaki sauce and Italian dressing over night.  Throw it on the grill and cook until the meat or fish is cooked through.

  • Whip up an Open faced tuna sandwich - toast a slice of whole wheat bread. Top with low-fat tuna salad, lettuce, tomato and red onion. Serve open faced with lots of crisp veggie sticks and fresh fruit.

  • Grilling can be a great alternative to cooking in a hot kitchen.  You can throw on your favorite lean meat or seafood, vegetables, corn on the cob, etc...  Use your imagination!!

  • Great for the kids- take English muffin halves and top with pizza sauce, mozzarella cheese, and Canadian bacon (or their favorite pizza toppings) and place under the broiler or in the toaster oven until cheese is melted.  

These are only a few ideas to help you get started thinking.  Buy yourself a fun new cookbook to try out!  It can help you add some variety and nutrition to your meals.

Fitness Fun:

Walk, Talk and Be More Productive

(By: Kimberly A. Tessmer, RD LD)

 

Instead of chewing the fat with co-workers around the lunch room or at a nearby restaurant take a walk during your breaks.  Take a walk in the park and stop for your lunch at a nearby picnic table. You will be refreshed, less stressed and more productive for your second half of the day.  Next time you find yourself scheduled for a meeting, suggest to the boss that you take the meeting outside during a stroll around the grounds.  It may help to keep everyone awake and thinking on their toes!  Just 20 minutes a day of brisk walking can help improve your health and lower your risk for some serious diseases such as heart disease.  As a bonus, it may get everyone's waistline shrinking too.