Breaking Through to a Healthier You
9/1/2009 (3:07:48pm)Tags: noneComments: (0)
Congratulations! You did it. You made it to the end of the 8 week online program. Think of this as just the beginning for you! Remember to take time this week to go back and think about what types of changes you have made throughout the program. Give yourself a pat on the back for any changes, no matter how small they may seem!
I'm sure you still have many healthy living goals in mind that you still wish to accomplish. Keep up the hard work and continue to make small changes on a DAILY basis. All these small changes add up, moving you one step closer to becoming the healthiest version of you!
As summer days shorten we have a tendency to find ourselves receding back into our houses, shortening or cutting out completely long walks outdoors, etc. Keep this in mind and start to make an action plan in your mind for how you will continue to get your daily movement in, even as the days get shorter and the temperatures decline. Start to think about what you will do NOW so that way when you are faced with this change in season you won't fall back into old habits.
On the nutrition front, take advantage of the change of season by making time to go apple picking or visiting a local farmers market. Start cooking with fall spices like nutmeg or cinnamon to cut back on fats, not on flavor!!
Be sure to keep checking back in with us on our blog over the coming months for additional BTYSP ideas, helpful hints, recipes and more!
Great work and best of luck,
Kristina
8/24/2009 (8:33:00am)Tags: noneComments: (0)
Power Napping!
Yawning around 4 pm? You aren’t alone. It’s natural to feel drowsy ~8 hours after waking. Your productivity, performance, motivation, information processing all take a hit when you feel this urge for sleep kicking in. A “power nap”, a short sleep segment that ends before deep sleep can set in, can help to rejuvenate your cognitive function, ultimately leading to increased productivity.
Tips For a More Effective Nap:
~Make it part of your routine. The more consistent you are, the easier it will be for you to fall into your nap.
~Nap for ~15-30 minutes. Longer than that may affect your ability to fall asleep at night further disrupting your sleep cycle.
~Can’t nap? Try simply closing your eyes and meditating. Even if you can’t take a power nap in the middle of your day, see if you can carve out 15 minutes twice a day for meditation.
~After your power nap or meditation moment, reenergize yourself by taking a walk around the office.
Get some extra zzzz's!
~Kristina
8/10/2009 (9:52:18am)Tags: Exercise but don't compensate!Comments: (0)
A new study reveals that, those individuals who exercised the most hours per week tend to compensate with extra food, ultimately inhibiting their weight loss. Researchers recruited 411 overweight or obese sedentary women, average age 57. The women were divided into groups and their exercise sessions were closely monitored by researchers. At the end of six months, one group of exercisers was doing an average of 72 minutes of moderate physical activity a week; another group was doing about 136 minutes and the third was doing 194 minutes. The women were told not to change their diet.
The women in the group that exercised 72 minutes per week lost 2-3 pounds over the course of 6 months, close to the predicted amount of weight they should lose based on that amount of physical activity. The women who exercised the most however, lost 2-3 pounds, a result under their predicted weight loss of 6 pounds.
So, free ride to exercise less, right? No way!! Everyone that exercised lost dangerous belly fat which has been associated with metabolic syndrome. Even women that didn’t lose weight lost 1 inch and those who did lost 2 inches around the waist.
This info is meant to encourage you to raise your awareness around your food intake as you increase your exercise minutes. If you are wondering how easy it can be to compensate, check out how many calories you burn doing common exercises using the link below. Then, use a calorie tracking program to look up the calorie content of some of the foods you typically eat. Takes a lot to burn that muffin, eh? http://www.cdc.gov/healthyweight/physical_activity/index.html#calories%20used%20in%20typical%20activities
Good luck this week! Keep working hard and visit us on the chat this Wednesday at 1:00. We will get your exercise questions answered!
Kristina
8/3/2009 (8:20:11am)Tags: noneComments: (0)
Shopping strategies:
This week you learned how to meal plan in three easy steps-pick two veggies, pick a starch, pick a protein! While this strategy makes menu planning, navigating through the grocery store can still be quite a challenge! We put a quiz in this week’s lesson plan to help you determine if you are a supermarket superstar! Compare your answers to the superstar ones below to see how you fared.
- When I shop I bring a shopping list
- always
- sometimes
- never
~It is important to take a list with you when you go to the grocery store because this reduces spontaneous purchases. The more structure you have around your meals and the foods you bring into your house, the more successful you will be!
~Quick Tip: Keep a running list on a notebook inside your glove compartment. Then you have your list with you any time you need to pop in for a few items.
- My grocery list contains
- it is full of the items on my meal plan that I have created.
- Items I put on in a hurry right before I head out to the store.
- nothing because I don’t keep a list.
~ Find a day during the week where you can carve out 20-30 minutes to devote to making a plan for the week ahead. Think about what meals you will serve, what events might get in the way of a home cooked meal (i.e. kids basketball game) and how much time you will have to prepare meals during the week. If you find that you are going to be pressed for time, think about some quick alternatives that you can have on hand like soups, pasta or frozen vegetables.
- I go to the grocery store
- no more than once a week.
- several times per week.
- almost daily.
~Ever hear of the expression “out of sight, out of mind”? I am sure you have and this applies to food as well! The more times you are faced with having to make choices to avoid unhealthy foods, the more difficult it may be for you to stick to your new healthy living plan. Having to walk by the cookie aisle one time per week vs. three or four times makes it that much more likely that you will be successful.
- When I go grocery shopping
- I am never hungry.
- I am usually a little hungry, so I eat a little snack on the car ride over.
- I am usually really hungry.
~Both A and B are superstar answers here. Imagine that you are very hungry. Is it going to be easier or harder for you to resist your favorite treats as you move through the store? If you guess harder, you are right! Make sure to avoid shopping on an empty stomach. If you do arrive at the store hungry, grab a bottle of water to keep your mind occupied until you are able to leave the store and get home for a healthy meal.
- The majority of the food comes from
- the perimeter of the store.
- an even mix of the perimeter and center aisles.
- the center aisles.
~Answer B is a very close second on this question. The foods found within the center aisles of the grocery store tend to be more processed. When you fill your cart with foods that are more processed, you run the risk of piling on extra calories, fat and sodium. As we have said in the past, learned behaviors do not change overnight. So, if you are able to start working towards a cart filled with perimeter foods but are only at the point at which your cart has an even mix of perimeter and center aisles, don’t despair! You are almost there.
- Reading labels
- is something that I always do.
- is something that I sometimes do.
- is something that I never do.
~Your superstar answer is that you always compare labels. Once you find a product that you like and you have deemed healthy, you can throw it in each week without a second glance of course! When you look at a label, the first place your eyes should go is the top to see what the serving size is that they are basing their numbers on. Remember, there may be two or more serving sizes in one container, box or bag. If you eat the whole thing you will want to multiply the numbers by the serving size.
- Sale items
- are in my bag only if they are healthy.
- are generally in my bag because they are on sale, but I also try to check to see if they are healthy.
- are in my bag no matter what because they are on sale.
~This is another example of where the superstar answer is A, but B is a very close second! Of course it is a great idea to look for sales as long as it doesn’t compromise the quality of your diet. This is another great example of transitioning to a healthier lifestyle. Shoot for A, but if you are at C right now, give yourself some time to accomplish B first, then keep improving from there!
Best of luck this week! Keep logging on the chats Wednesday’s at 1:00. Build your skills by logging on to watch the videos, hear the podcast and complete the lesson activities!
~Kristina
7/27/2009 (7:42:10am)Tags: noneComments: (0)
The focus of this week is learning to balance your plate! As you heard in the video lesson, this requires you to divide your plate into 3 distinct sections. A quick trick is to envision that your plate is a divided picnic plate with 1 big section and 2 smaller sections. Fill the biggest section with veggies, making it a colorful mix. Fill the next section with a whole grain and the remaining section with a lean protein.
Some of the whole grain options I mentioned in the video included, couscous, bulgur, quinoa, and brown rice. I know some of you may have never tried or even heard of some of these whole grains, so below I have provided you with a few tips on adding these to your current diet. Pick a grain, then pick an add-on to boost flavor! If anyone has whole grain recipes they would like to share, add a comment at the end of the blog, or log on to our weekly chat this week, Wednesday at 1:00 pm to share it with the group! Best of luck this week!
Also, don’t forget to set one small, realistic goal this week. Make it specific by adding details about how and when you will achieve this goal. Try putting it up on a sticky note somewhere you will see it often.
Talk to you on Wednesday!
-Kristina
Pick a grain:
Brown Rice: Serves 4
1 cup uncooked brown rice.
Boil 2 cups of water in a saucepan. Add the rice, cover and simmer on low heat for 40-45 minutes.
Quick Cooking Brown Rice: Serves 4
Short on time? That’s okay! Look for Uncle Ben’s or Success packets of quick cooking brown rice. From start to finish, these generally take only 10 minutes!
Whole-Wheat Couscous-Serves 4
1 tsp olive oil (healthy fats!)
Pinch of salt
½ cup whole-wheat couscous
Bring two-thirds of a cup of water to a boil, adding the olive oil and a dash of salt. Stir in the couscous, cover the pan, and remove it from the heat. After 5 minutes, uncover the pan and fluff the couscous with a fork.
Bulgur Wheat-Serves 4
1 cup bulgur wheat
Pinch of salt
2 ½ cups water or chicken or vegetable stock for more flavor
1 tbsp olive oil
Measure 1 cup of bulgur in a bowl with a pinch of salt and add 2 ½ cups of boiling water or chicken or vegetable stock. Cover the pot and let stand for 25 minutes (15 minutes if using fine bulgur). toss with olive oil.
Mix in some add-in’s for flavor!
Here are some ideas for adding flavor to the whole grains above.
-Mediterranean blend of cumin, curry and turmeric.
-pine nuts
-dried cranberries & chopped walnuts
-Go Greek-add dill, diced tomatoes, diced cumbers and top with a dash of feta and a few olives!
-Add fresh flavor by using a bit of lime juice, cilantro, tomatoes and red pepper.
-Looking for a side dish for fish? Add lemon juice, dill, capers and a few artichoke hearts.
-As a side dish for red meat-add sautéed mushrooms, onions & minced garlic with rosemary and thyme.
-Go Italian style by adding a bit of parmesan, basil, parsley and garlic powder.
-For an Asian flare add soy sauce, green onion and ginger.
7/20/2009 (9:18:57am)Tags: noneComments: (0)
Congratulations on completing your first week of the online Break Through Your Set Point program! It was so great to “chat” with many of you this past Wednesday. The chat is a great way to get your questions answered, learn from others and get support. After the formal chat ends, you are welcome to stay on the chat line with other participants to learn more about their struggles, successes, strategies and tips. We also have a chat every weekday from 2pm-3pm for you as well!
I am sure you have many goals in mind when it comes to improving your health! At the start of any new program it is important to take the time to put pen to paper to write down some of your thoughts and feelings about making changes to your current lifestyle. Doing this at the beginning of the program helps you clarify what is most important to you as you start to make changes. You can also look back at these reasons when you feel you are struggling or need to reconnect with what originally motivated you to start making changes in the first place.
Here are a few questions you may want to ask yourself as you get started:
- What is the primary reason for starting this program? (examples: I want to lose weight or lower my cholesterol or decrease my stress level)
- How important is it for me to make changes right now?
- How sure am I that I can make these changes right now?
- How do I envision my life if I do not make changes right now?
- How do I envision my life if I do make changes?
Each week at the end of the chat I will ask you to share a goal with the others on the line. You might pick a new goal each week or you might simply want to keep the same goal from week to week until you feel ready to move on to another goal. Making changes takes time, so don’t expect to master all of your healthy living goals in just eight weeks! This program is meant to get you started on the path towards healthier living.
Here are a few goal setting strategies on how to create “SMART” goals:
- S-specific. The more specific your goal is the more likely you will work to achieve it. Instead of stating a general goal like, “I will exercise more” you would want to say, “I will exercise at least 3 days a week at the gym with my trainer”.
- M-measurable. Making your goal measurable helps you assess your progress. If your goal answers HOW questions like, how much, how many or how often, your goal is measureable.
- A-attainable. Set goals that are within reach. If your goal can be achieved by making a few minor changes, you are more likely to work towards reaching that goal and feeling positive about your progress.
- R-realistic. On the first chat we talked a lot about setting realistic goals when we discussed the 10% solution. Setting realistic goals sets you up for success! The more success you have, the more likely you are to stick with your new plan. You’ll know your goal is realistic if it is something that you truly believe you can achieve!
- T-timely. Set a date for when you want to reach your goal. Again, be specific with this step. Instead of listing a general date like someday or in the future be specific by saying this week or by Monday. Timely goals help you stay on track and help you assess your overall progress.
Best of luck this week!
-Kristina
7/6/2009 (11:47:10am)Tags: noneComments: (0)
In the continuing effort to help our patients find their healthy lifestyles, BIDMC & The Center for the Study of Nutrition Medicine are excited to offer a new healthy living guide!
Join us at www.bidmc.org/setpoint on July 13th as we kick off the Break Through Your Set Point Online Program!
About the program: This exciting online program brings the thirty years of research science by renowned weight loss and nutrition expert, Dr. George L. Blackburn, straight to your computer screen. The program focuses on the five essential principles to losing weight, keeping it off and feeling energized: Eat Less to Shed Pounds, Eat Well to Be Healthy, Move More to Feel Great, Sleep More and Stress less to Be Happy! The program begins the week of July 13th and run for eight weeks, ending the first week in September.
How the program will work:
Program Materials. Starting July 13th, you can look forward to weekly updates including:
· Lesson plans with workbook activities. The activities at the end of each lesson are designed to help you turn your new knowledge into action. Research shows that this is a critical step in developing new habits. Knowledge alone isn’t enough. As with anything new, one must practice and stay consistent to pick up a new skill. You’ll also find that the activities are a great way to learn how to personalize the tips and strategies found in each weekly lesson to match your own lifestyle.
· Messages from Kristina Spellman RD, LD, your BTYSP coach. Each week Kristina will highlight a key topic from the lesson in a short video message, providing you with guidance and simple strategies, helping you meet your goals.
· Audio tips from Dr. George Blackburn. Stay focused and motivated by listening to Dr. Blackburn’s weekly expert tip.
· Newsletters. An e-mail chock full of tips related to the five Key Set Point Principles: Eat less, Eat Well, Move More, Stress Less and Sleep More.
· Quizzes. Test your knowledge with a quick quiz at the end of every lesson.
Interactive Component. Here’s your chance to talk to the experts:
· Weekly Chats! Every Wednesday at 1:00 pm we will host an online chat so that you can connect with the BTYSP team. Here you will be able to ask questions or simply follow along with other participants as they get their questions answered. It is a great way to reinforce the principles you will learn in the weekly videos, lessons and workbook activities.
· Weekly Blog Posts! Check out the “Breaking Through to a New You” blog and leave your thoughts in the comments section.
When the program will run: The program starts the week of July 13th and runs eight weeks to the first week in September. New materials will be posted on Monday. Be sure to read your lesson before the weekly chat on Wednesdays at 1:00pm so that you can follow along and ask questions that you may need answering.
Who is the program designed for: Anyone looking to feel energized about leading a healthier, balanced life! Whether you have weight to lose or not, the aim of the program is to empower you to make daily small steps towards healthier living!
For more information about the Set Point Program visit: www.bidmc.org/setpoint
For more invormation about the CSNM visit: http://www.bidmc.org/Research/Departments/Surgery/CenterfortheStudyofNutritionMedicine.aspx
5/27/2009 (11:18:17am)Tags: noneComments: (0)
The International Food Information Council Foundation has conducted it's most recent "Food & Health Survey, Consumer Attitudes toward Food, Nutrition & Health" and the result indicate that most Americans are either trying to lose (53%) or maintain their weight (25%). Not too much of a surprise, but how are these folks trying to do it?
The survey results show that the number one way individuals are attempting to lose or maintain their weight is by:
- changing the amount of food they eat (71%)
- changing the types of foods they eat (65%)
- engaging in physical activity (62%)
- changing how often they eat (44%)
- counting calories (19%)
All of these are tried and true strategies for weight loss and maintenance! The key is not trying to make all of these changes at once. Remember, slow and steady wins the race.
An action strategy for this week might be to scan the list, find a tip you feel comfortable with, set it as a goal and get support in reaching that goal by telling someone close to you about it. That way, you keep accountable to not only yourself, but your support person as well. Then, once you have achieved your goal...celebrate! Good luck!
5/8/2009 (3:03:19pm)Tags: noneComments: (0)
Can’t get to the Mediterranean anytime soon? Well, that’s okay because a little bit of the Mediterranean can come to you in the form of a healthy diet! May has in fact been designated “Mediterranean Diet Month” by Oldways, a group that actively promotes an eating style based on:
· Making olive oil the primary source of dietary fat
· Eating mostly foods that are plant sources, including fruits and vegetables breads, grains, beans, nuts, and seeds
· Eating low to moderate amounts of fish and chicken weekly
· Eating low to moderate amounts of cheese and yogurt daily
· Drinking a moderate amount of wine (one to two glasses per day for men, one glass per day for women)
If these tips seem Greek to you, take it in stages. The Oldways site has outlined quick tips, strategies and meal ideas in a downloadable calendar. Incorporating these tips into your current Western diet will boost the nutrition quality of your diet and can potentially protect you from certain diseases such as heart disease and cancer.
Check it out for more info!
http://www.oldwayspt.org/
4/29/2009 (10:27:11am)Tags: noneComments: (0)
Mom was right yet again! Eating a healthy breakfast can set the tone for your day in more ways than one. Eating breakfast literally "breaks your fast" from your overnight sleep getting your metabolism or engine running.
So we know simply eating breakfast is a must, but is it important to think about WHAT your are eating at your first meal of the day as well? You bet!
New studies confirm that eating a balanced breakfast that contains protein helps stave off hunger cravings, setting you up for less snacking and overeating. The types of food on your plate, not simply the amount of calories matters most. A study out of the University of Connecticut, investigated the differences in post-meal hunger and daily caloric intake when eating a breakfast of either protein-rich eggs or carbohydrate-rich bagels.Here is what they found:
Men who consumed eggs for breakfast:
· consumed fewer calories following the egg breakfast compared to the bagel breakfast
· consumed fewer total calories in the 24-hour period after the egg breakfast compared to the bagel breakfast
· reported feeling less hungry and more satisfied three hours after the egg breakfast compared to the bagel breakfast
Here are a few quick ideas for getting protein in the morning:
-Eggs: Don't have time to scramble them up? Use hardboiled eggs instead. Boil enough for the week on Sunday night. Grab them on the way out the door.
-Nuts: Boost the protein in your morning hot or cold cereal by adding 1 oz of almonds for example.
-Whey Protein: Add 1 scoop of whey protein your morning smoothie for a filling fruity on-the-go breakfast.
-Greek Yogurt: Mix your cold cereal or granola over Greek yogurt. Greek yogurt is becoming more popular in the stores today. It packs a higher protein punch than most yogurts. Brands like Stoneyfield Farms, Chobani, Fage and Cabot all have varieties at your local grocery chains.
Here is a quick fruit smoothie recipe found on page 209 of Break Through Your Set Point. Enjoy!
Serves 4
2 bananas
16 medium strawberries
2 medium kiwis
1 cup nonfat plain yogurt (Try Greek for extra protein)
1 1/2 cups orange juice
2 tsp wheat germ
1 cup ice
Put all ingredients in blender and blend until smooth.
