Small Steps Can Lead to Big Changes

(By: Kimberly A. Tessmer, RD LD)

Successful and permanent weight loss requires lifestyle changes.  It requires permanent changes to the way you eat, how much you exercise, the way you think about food, and more. When you're looking at all of these changes it can seem impossible and really scary.  

The key is to break these steps, in the weight loss process, down into smaller steps.  This way success seems more accessible and possible. As you accomplish each one of your "mini-goals," you'll feel like a winner and be motivated to move on and accomplish more. The more mini-goals you accomplish the closer you get to your ultimate goal of weight loss and good health.  All of a sudden it doesn't seem so overwhelming and actually seems do-able!

So to get started with weight loss, keep in mind that slow and steady wins the race. It's the moderate and steady pace that will help you get to your goal and stay there.  To help out with mini-goals, actually write down on paper your goals each week.  Once you have reached a goal, jot down a new one.  Writing them down keeps you more committed and helps keep you on track!

Conquering Your Caffeine Habit!

(By: Kimberly A. Tessmer, RD LD)

Caffeine is actually considered a stimulant and can activate the sympathetic nervous system. Caffeine can make you jumpy, anxious, restless, and even fearful. This substance can interfere with relaxation, rest, and sleep.  Caffeine is actually an addictive drug.

When kicking the caffeine habit, the first rule of thumb is to wean yourself slowly.  Quitting caffeine "cold turkey" can cause headaches and other symptoms.  Be patient and give yourself some time to kick the habit!  It is important to be aware of all the different foods and beverages that contain caffeine.  Here is a quick rundown of the caffeine content in various beverages, sweets, and drugs:

• Coffee: Caffeine content depends on preparation - eight ounces of coffee provides up to 280 milligrams of caffeine; brewed coffee contains around 60 to 120 mg; instant contains around 60 to 85 mg.
• Tea (made with a tea bag): eight ounces of instant black tea contains around 24 to 31 mg; brewed tea contains around 20 to 90 mg; green tea contains 24 to 48 mg; herb tea has no detectable caffeine.
• Soda: A 12-ounce can of soda can vary from 55 mg (Mountain Dew) to 30 to 45 mg for Coke or Dr. Pepper.
• Sweets: one ounce of milk chocolate has about 1 to 15 mg.
• Drugs: Check your drug labels - caffeine is an ingredient in a wide variety of medications, from cold and flu tablets to over-the-counter diet drugs.