June 2002 "Tips"

Weight Loss Tip:

Losing Weight AFTER Pregnancy

(By: Kimberly A. Tessmer, RD LD)

 

Trying to lose weight after pregnancy is a high priority for most women. There is a way to get your weight loss started as well as help your baby at the same time.

Breastfeeding is an excellent source of nutrition for an infant and it can help you jump start your weight loss.  When the body produces breast milk it requires extra energy and calories.  This helps the body burn some of those extra pounds from your pregnancy.

A breastfeeding women needs nutritious foods from ALL the food groups and plenty of healthy calories for high quality breast milk, so don't cut back on how much you eat just what you eat.  Eat healthy foods and save the high calorie and high fat extras for an occasional treat.  Increase your physical activity also to help with weight loss. Physical activity can be an organized class, a videotape, or just getting out for a walk with your infant.  Drinking plenty of water is essential also.

If you choose to bottle-feed, you can still lose weight by watching what you eat, how much you eat and getting plenty of physical activity.  

Either way, be persistent and the weight will gradually come off.

Nutrition Tip: 

All About NUTS!

(By: Kimberly A. Tessmer, RD LD)

Have you always enjoyed nuts but think they are too high in fat for a healthy diet?

You may be surprised to find out that nuts can be included in your healthful eating plan, if you watch your portion sizes. Nuts ARE high in fat and calories, BUT mostly unsaturated fat. Unsaturated fats are known as the "healthy" fats.  When consumed in small amounts, nuts may actually help lower cholesterol. Nuts are also a good source of fiber, protein, vitamin E, zinc and folate.

So, enjoy nuts in your summer salads, but remember to watch the portions. One tablespoon of most nuts has 80 to 100 calories, 1 to 3 grams of protein and 10 grams of healthy fat. Using chopped nuts makes a small amount go a long way.

Incorporating a variety of nuts in your favorite dishes will add many different flavors. Try peanuts in your stir-fry, almonds on your vegetables or walnuts on top of fruit salad. Your taste buds will be tantalized and the crunch of nuts can make your meal more satisfying.

Fitness Tip:

How do I decrease my percentage of body fat?

(By: Nikki Pawlowski, B.S.)

In order to decrease percentage body fat, one must focus on diet, aerobic training and strength training. Aerobic work and dietary modifications will be the primary tools to lose the fat. A strength training routine will tone and sculpt the body and increase lean body mass (decreasing the percentage of body weight that is made up of fat tissue).

There is such a thing as a "skinny-fat " person. This is an individual who appears thin but, has a high percentage of body fat. Keep in mind that the health risks are just the same for this body type. So, just because an individual appears thin does not mean they do not have to exercise.

Did you know that..... Strength training raises your basal metabolic rate, even more so than aerobic training? This means that the more lean body mass you have, the more calories your body will burn at rest. It is a well known fact that muscle tissue burns more calories than fat tissue. Therefore, if you decrease your percentage of body fat and increase lean body mass not only are you decreasing your risk of disease but also, creating a body that works efficiently. The more lean body mass you have the more calories you burn, even as you sit on the couch and watch T.V.!

Wholistic Tip:

(By: Lori Tessmer, LISW)