Weight Loss is Not Just For Summer Anymore!

(By: Kimberly A. Tessmer, RD LD)

Hey, just because summer is over doesn't mean your weight loss efforts should end!  Weight loss should not be something you do just to look good during the summer months!  If you keep up your efforts through the fall and winter months you won't have to go through all of this again next spring?  

So, keep yourself going.  Don't let your healthy eating and exercise habits start to slip now that the kids are back in school and you are not wearing shorts, bating suits and mid-drifts as much.  

Keep these key factors in mind: 

• Keep a food diary, write down what you eat and drink. Make a note of how much and how often you eat.
• Compare your food records to the Food Guide Pyramid and determine in which food groups you need to eat more or less.
• Make gradual changes to your diet. Try to add a new food, eat smaller portions or try a healthier way to prepare your meal.
• Be sure your water intake is adequate. Add a glass or two if you don't already get eight glasses each day.
• Continue or start an exercise program.  Try to do something for at least 30 minutes, 5 times per week.  

Don't let the end of summer blues ruin your efforts.  Weight loss and weight maintenance should be a year around effort.  Your goals should aim toward good health and feeling good about yourself.  Wouldn't it be great to already be fit, trim and healthy by next spring!

Back to School

(By: Kimberly A. Tessmer, RD LD)

Well, the summer has flown by and the kids are already back to school!  

A child's school lunch is an important part of the day providing the fuel children need for the rest of the afternoon.

Many schools now offer a school lunch program that focuses on serving children a healthy lunch.  If your child's school doesn't have a school lunch program or they choose not to participate in it, make sure to send them off with a healthy lunch. Brown bag lunches can provide the nutrition kids need, if they are well planned.

Start by keeping food safety in mind. Pack all perishables with an ice pack or make sure they stay refrigerated. For nutrition, include some protein such as lean meat, chicken, eggs, beans, tuna or peanut butter. Add plenty of carbohydrates including  whole grains, fruits and vegetables and include a little fat for flavor and satiety. Make their sandwiches with whole grain breads, add fresh fruit and cut up vegetables with a bit of their favorite salad dressing.  Throw in some pretzels, wheat crackers, popcorn or granola bars to snack on.  It can't hurt to also pack a bottled water, fruit juice or vegetable juice to pack a little bit of nutrition and keep them from going to the pop machine.  And don't forget the dairy with fruited yogurt, cheese cubes or cottage cheese and fruit.  Most importantly make sure what you pack is what your kids will eat!