July 2002 "Tips"

Weight Loss Tip:

Healthy Summer Weekend Trips!

(By: Kimberly A. Tessmer, RD LD)

 

Summer is the time to take fun weekend trips and they don't have to sabotage your weight loss efforts.  With a little planning, you can maintain your healthful eating habits and exercise routines.

 

First, keep normal meal times, skipping meals can lead to overeating at your next meal. Second, carry water or other low-calorie beverages and snacks (such as fruits, veggies, juices, yogurt, rice cakes, raisins, pretzels, etc...), just in case meals are delayed. Eat slowly and enjoy the flavor and taste of the food.   Before you hop in the car, take some time to plan what you are going to bring with you to eat.  Carrying  individually packaged foods can help with portion control and there are no leftovers to store. If traveling by car it's easy to keep control of your food choices if you have a plan. Also, be sure to store the foods properly in a cooler if needed.

If you're dining out, watch the rolls and butter or tortilla chips, have one roll or a couple of chips and move the basket to the other side of the table. If you go to a buffet, choose small portions, watch for higher fat foods such as fried foods or foods in gravies and only go through the line one time. When it comes to dessert, split something with a friend or get fresh fruit instead.

And finally, summer weekend trips are perfect for physical activity. So include a walk, bike ride or roller blading any chance you can.

Nutrition Tip: 

Nutrition and Stress

(By: Kimberly A. Tessmer, RD LD)

It is a common myth that our bodies use more nutrients when under mental or emotional stress. Is this true?

Although mental and/or emotional pressures at home or work can sometimes cause people to neglect eating a healthy diet, we do not use any more or any fewer essential nutrients while under stress.

On the other hand, physical stress on our bodies, such as broken bones or when recovering from surgery or illness, would increase our body's nutritional needs. 

If you feel you are mentally or emotionally stressed out, a few tips may help:

  1. Don't binge, or grab whatever is in sight--take the time to eat a healthy well-balanced diet. Make sure you have healthy foods available to grab!
  2. Try quick foods and recipes, such as fresh, canned or frozen veggies and fruits; canned tuna in water; frozen low-fat entrees; yogurt and/or low-fat soups . Order in if you have too, but try not to skip meals.
  3. Take time out for a healthy breakfast. It will help you get going and keep you going for your busy and possible stressful day.
  4. Don't SKIP your exercise.  Exercise can greatly help mental and emotional stress!!

Fitness Tip:

Common Myths Regarding Strength Training:

(By: Nikki Pawlowski, B.S.)

1. Females will become "bulky" and "big" if they exercise with too much weight. False, the "big and bulky" look is created by the level of testosterone that naturally occurs in males, and not in females. Females do not produce enough naturally occurring testosterone in their system to stimulate muscle growth in that fashion.

2. "If I do 500 crunches a day my belly will disappear." False, there is no such thing as "spot reduction". Performing 500 crunches a day will tone the abdominal muscles and develop strength (which is good protection for the low back) but, it will not burn the fat that lays over the muscle. Aerobic exercise and diet will lose the fat.