October 2004 "Tips"

Weight Loss Tip:

Eat! Eat!

(By: Kimberly A. Tessmer, RD LD)

 

The key to weight loss is to eat!  However, you need to watch what you eat, how much you eat and when you eat.  If you wait till you are hungry it is too late!  Once you become hungry you are susceptible to eating whatever is convenient or developing cravings for the wrong foods or just simply eating way too much.  Don't put yourself in this position.  Eat regularly throughout the day and do NOT skip meals.  Eat three balanced meals a day with 2-3 healthy snacks in between.  The idea is to PLAN your day so every eating opportunity is planned and not last minute.  If meals and snacks are planned ahead of time you will be much more likely to eat healthier and sensibly.  Eating throughout the day leaves you physically and emotionally more satisfied so you are less vulnerable to eat the wrong foods!

Nutrition News: 

Does Low Fat or Fat Free Mean Low Calorie?

(By: Kimberly A. Tessmer, RD LD)

 

The term "low fat" and/or "fat free" does not necessarily mean that a food is low in calories.  It is true that fat itself is a concentrated source of calories in our diets and that cutting back on unhealthy fats can be heart healthy.  However, choosing foods that are "low fat" or "fat free" does not guarantee a cut in your total daily calories if too many carbohydrate-rich foods take their place.  Keep in mind that in some "low fat" and "fat free" foods, carbohydrate-containing ingredients such as sugar are often increased to help replace the flavor when the fat is removed.  Even if the product is lower in calories than the regular version you still need to go easy on your portion sizes.  Eating a whole box of fat free crackers or pretzels is not a low calorie experience!  The food still has calories whether is low in fat or fat free!

It is also important to note that the term "reduced fat" does not always mean "low fat".  The term means that the product has 25% less fat than it's full-fat counterpart.  Depending on how much fat is in the regular product the reduced fat product may not be "low fat".  It is important to read the food labels on products to find out exactly what the food contains!

Fitness Fun:

Don't Forget to Stretch!

(By: Kimberly A. Tessmer, RD LD)

 

Stretching can be a very important part of your fitness routine and can help to relieve tension, reduce muscle spasm, and prevent many injuries.  It can actually feel pretty good!

Here's a few tips to help make stretching more effective:

Try stretching on a daily basis.  Most of us have tension in our muscles daily due to tension, fatigue, and sometimes posture.  When you add daily activity and exercise to the equation, stretching can make a difference in how you feel everyday.  Daily stretching can just help to lift your tension and help you to relax.  It can be a great way to start your day.

Focus on light stretching before your workout and more after. Light stretching should be part of your warm-up before exercise, but the majority of stretching should be done when our body is warm.  Try walking for about 5 minutes before stretching in your warm-up and than stretch after your workout also.

Never bounce while stretching.  Bouncing while you are stretching forces muscles into a stretch. This can cause injuries, so slow controlled movements are recommended.  Bouncing can also cause muscle spasms.

Don't over do it.   Stretching to the point of normal joint range, can cause laxity in your joints and a higher risk of injury.

Stretching should not be painful.  It may feel uncomfortable but should not cause you pain.  If you feel pain, stop and pay attention.  Pain means you could be causing an injury.

Stretch all muscles and muscle groups. Don't leave any of your muscles out. Concentrating on only one muscle group and overdoing that group can cause possible injury.  All of your muscles need that stretch!  When stretching hold stretches for 15-30 seconds and gently breathe into your stretch.  Don't forget to breathe!  That is an important part of the stretch and relaxation.

If you are unsure what stretches to perform or how to safely stretch, contact a professional such as a personal trainer or physical therapist.