January/Feb. 2004 "Tips"

Weight Loss Tip:

KEEPING New Years Resolutions

(By: Kimberly A. Tessmer, RD LD)

 

Are you one of those people that make new years resolutions and by February you have forgot what they even were?  Make this year different!  Make those resolutions a reality.  

 

First of all make your resolutions realistic and only make one or two.  Making too many changes at one time can be difficult and cause you to give-up.  Second, once you make it, write it down!  This seems to make it more permanent.  AND than and most importantly take action.  If your resolution is to lose weight than don't wait!  DO something about it now.  Call a dietitian, weight loss support group, or commercial weight loss program for support and help.  Join a gym or start to consider your exercise options.  Go about your weight loss and exercise realistically!  Don't give up whole food groups or choose a fad diet!  Those won't stick. Think long term and make changes one by one.

 

Don't sit back and make the same resolution next year!!  Do something about your promises so next year you won't have to.

 

Nutrition News: 

Avocados and Healthy Fats

(By: Kimberly A. Tessmer, RD LD)

 

Who would have thought it!  Avocados can supply us with a healthy fat.  The next time you are digging into potato chips and sour cream ranch dip think again about a healthier alternative: guacamole (made with avocados) and baked tortilla chips.  You are talking about a difference of about 28 grams of fat.  WOW!!  Avocados can be great on salads or used for dips as well as used in all types of recipes.   

Take a peek at what wholesome avocados can offer:

Vitamin E -An antioxidant that protects body tissue from the damage of oxidation; also important in the formation of red blood cells.
Magnesium - Plays a role in the production of energy and is important in muscle contraction and relaxation. Avocados Contain more magnesium ounce per ounce than any of the most commonly consumed fruit.
Dietary Fiber - Can lower bad cholesterol and reduce the risk of heart attack. Ounce per ounce, avocados have the highest fiber content of any fruit.
Monounsaturated Fat -The fat in avocados is mostly "good" fat - the same type found in olive oil, which studies have shown lowers blood cholesterol..

Fitness Fun:

Give YOURSELF a Lift

(By: Kimberly A. Tessmer, RD LD)

 

Lifting weights to build muscle can help keep you lean and fit.  Researchers are learning that some moderate strength-training (weight-lifting) added to your aerobic exercise program can do wonders for your body. After we turn 30, we begin to lose about 10 percent of our muscle per decade, or a half-pound of muscle every year. AND muscle is what burns calories!  That means that by the time we are 70 years old, we've been zapped of at least 40 percent of our strength and muscle. Lugging a 15-pound bag of groceries at age 30 may seem like a a chore now but by age 70 it could literally be impossible if you don't do something NOW to maintain your muscle mass.

Whether you are 20 or 80 years old, strength training stops muscle loss and builds new muscle tissue. That muscle will burn calories, give your body shape and tone as well as influence your flexibility and sense of balance.  To a certain extent, strength training can even reverses some of the changes normally associated with old age, that include decreased stamina, energy, and balance.

 

Weight lifting does not mean you have to go out and lift 150 pounds!  It means lifting enough weight to give YOUR muscles some resistance.  The best way to start is with proper instruction from an expert.  This way you learn correct form and can help prevent injuries.