SPRINGTIME: TIME TO LOSE

During the winter season it seems as though we tend to gain an extra few pounds we’d like to lose. Many of us tend to gain this extra weight around the holidays. It’s not difficult to figure out that if you ate sweets, high fat holiday dishes, or had a few drinks during special events – that’s probably why you gained a few pounds. Also, many of us become less active outdoors, yet remain sedentary indoors during the cold season.

The good news is, if you know that’s why you gained weight – then you know how you can get it off! Obviously, once you start following your Diet Center program again – avoid those high calorie treats, and participate in outdoor activities (ex. walking, bicycling, swimming, gardening, etc) you can start losing the weight. Add some physical activity to the mix and you can boost the process along. So there’s no need to worry about a little winter weight gain. The first day of Spring is almost here. You can make it the season to lose the winter weight you may have gained.

FIVE A DAY

Research shows that consuming at least 5 servings of fruits and vegetables a day may reduce the risk of obesity, hypertension, heart disease, and 35 percent or more of all causes of cancer! Consuming a variety of fruits and vegetables helps provide many vitamins and minerals, as well as fiber and complex carbohydrates. All of which play a role in the everyday functions of our bodies. Consuming five servings a day is a good, simple goal that your Diet Center program can help you meet. However, some people still find it challenging to consume their servings of fruits and vegetables.

Whether you’re home or out, there are many ways to include fruits and vegetables in your day. Try to keep convenient fruits such as bananas, pears or apples around. Fresh vegetables such as baby carrots and salads are available pre-washed and ready to eat. Canned and frozen fruits and vegetables are also convenient options to have around. If you get bored consuming fresh fruits and vegetables as they are, you can experiment with recipes. Toss fruits on yogurt, cereal, salads, and even meat dishes. Add veggies to entrees and omelets. You can also make dips and salsa.

At restaurants, there may be a limited healthy selection of fruit and vegetable dishes. Don’t be afraid to ask your server what else may be available. Many restaurants have fresh fruits and veggies in the kitchen. Most places are happy to accommodate special requests. Aim for five fruits and vegetables a day to help you achieve a healthy weight and healthy body!

MAKING THE MOST OUT OF MORNINGS

Exercising in the mornings can prove to be beneficial in maintaining a good routine that helps promote weight loss. Research has shown that over 90% of people who consistently exercise, do so first thing in the morning. Morning exercise routines help boost your metabolism for the day, and can keep it up and burning extra calories for up to 24 hours. People find that exercising in the morning provides them with more energy for the day. Many people also find that they have a healthier mindset and healthier appetite (they’re not as hungry throughout the day). Another advantage of exercising in the morning is that there are less chances of something disrupting your schedule.

How many times do you plan anything at the time you wake up? Try planning to wake up a little earlier for morning exercise. It’s a lifestyle change that can really bring about positive results for your physical and mental health, as well as your weight loss.

BE A HERO

Do you position yourself as a victim or a hero when it comes to controlling your weight? A victim would have thoughts such as, “ I’ll never reach my weight goals,” “I’ve always been overweight,” or “Making changes in my lifestyle won’t help me now.” Thinking like a victim affects your actions. If you think making changes in your behavior will not help, why would you want to make any? If you feel like you don’t have the power to do anything about your weight, then you probably won’t bother to take any steps to lose pounds.

It’s time to start positioning yourself as a “hero!” Start taking responsibility for your weight. Accept the power you have to make better food choices and become more physically active. Changing your attitude and believing that you have the strength to reach your weight loss goals, can help you become your own hero.

HANDLING VACATIONS

When vacations come around, many people give up their weight management efforts. A lot of people feel that food restriction means depriving themselves during their break. Instead of giving up, aim for maintaining your progress. Meaning, maybe you won’t lose weight, but you can try not to gain any either. This will provide you some satisfaction and make it easier for you to restart your program when vacation is over.

In order to do this, try to maintain your exercise program and eat moderately. You can walk, jog, or stay at a facility with a workout room or swimming pool. Set a date after your vacation for when you will resume your program. Try to maintain one or two behaviors that will help you maintain your weight. For example, you can eat slowly, drink eight glasses of water daily, or limit your alcohol. Allow yourself treats, but consume them in moderation. This way you won’t feel deprived and you’ll avoid eating excess. Mentally review your successes daily, and avoid any negative thoughts. What is important is that you enjoy yourself, you’re prepared to cope with the interruption, and you know how to get started again.

PEACHY NUTRITION

A small peach can be a sweet, nutritious treat. One small peach is low in calories, fat and sodium. It’s also an excellent source of vitamin C and provides fiber as well. Vitamin C helps with wound healing, boosts the immune system, and contributes to healthy skin. Fiber helps you feel full, helps control blood sugar levels, and helps reduce the risk of various diseases. Try enjoying a peach with seafood, poultry dishes, salads or cereals for added nutrition. You can also dice up a peach and blend it with a fruity Diet Center Gold Premium Protein Supplement. A small peach can add a little nutrition power that promotes better health and weight loss!

SPRING CLEANING

Spring is officially here this week! It’s the traditional season for cleaning. Taking time to clean your home will help you burn extra calories!

Check out some of these chores and how many calories you could be burning:

• Sweeping: burns 220 calories per hour
• Mopping: burns 220 calories per hour
• Vacuuming: burns 175 calories per hour
• Scrubbing floors: burns 400 calories per hour
• Washing windows: burns 250 calories per hour
• Painting: burns 135 calories per hour

These figures are based on a person who weighs 150 pounds. The more you weigh, the more calories you’ll be burning! While you’re getting rid of dirt in your home, you can be burning extra calories and losing extra pounds too!

PATIENCE

It is very frustrating to feel like our weight loss is not happening as fast as we would like it to be. High expectations and unrealistic goals can cause unnecessary pressure and disappointment when goals are not achieved. It’s hard to remain patient when we don’t find ourselves progressing.

One good way to address this is by setting practical, achievable goals. First, accept the fact that reaching your weight loss goal is not something that can happen overnight. Changing your eating behavior and lifestyle is not any easy task. Next, think about the guidelines of your Diet Center program. What habits do you need to work on (drink more water, limit sodium intake, practice portion sizing, stop skipping meals, etc.)? Make a list of the behaviors you need to adapt. Then, put these items on a realistic timeline. For example, you can start keeping track of your water intake today, and be drinking at least 64 ounces by the end of the week. Maybe next week, you can start meal planning to fit at least three meals a day in.

Making behavior changes can be overwhelming, so it’s important to try to develop patience. Approaching small goals, one at a time can help you appreciate the smaller achievements that will help you reach your ultimate weight loss goal. Setting realistic goals can help you develop the patience you need to stay on a path of success!

Grilling Lean!

Spring is here! Take advantage of bright sunny days by enjoying a healthy, lean grilled meal that will help you keep shedding the pounds. Grilling foods is a great way to prepare a tasty low-fat, low-calorie meal. Foods naturally lose fat as they cook on a grill. You can begin by selecting lean cuts of meat allowed in your Diet Center program such as beef tenderloin or sirloin, salmon fillets, or skinless chicken breast. Try them marinated in fat-free salad dressing for added flavor. You can also season with vinegar, herbs, or lemon juice.

Remember to keep portion sizes in mind. Four ounces of raw meat is about equivalent to 3 ounces of cooked meat. Lean meats cook fast, so you can prepare meals quickly. Just remember to keep an eye on them while grilling. Fish is usually done when it flakes easily or if the temperature is 160 degrees or above. You can also grill your veggies and potatoes to complete your tasty lean meal! They can be seasoned with any appropriate seasoning you desire. So enjoy a tasty lean meal to help you lose weight while you enjoy the weather!

Nutritious Cooked Vegetables!

Did you ever wonder if it’s more nutritious to consume raw versus cooked vegetables? Some may think that raw vegetables are more nutritious because some nutrients are destroyed in the cooking process. This is true when it comes to nutrients such as folate and vitamin C.

However, recent research shows that carotenoids are better absorbed from cooked foods. Carotenoids are subtances in food that have powerful antioxidant properties. They are found in orange, red and yellow fruits and vegetables.

Excellent sources of carotenoids include carrots and tomatoes. Carrots have been found to have higher levels of the carotenoid, beta-carotene, after cooking. Lycopene, a carotenoid found in tomatoes, becomes more available in tomato products that have been exposed to heat. Corn’s antioxidant properties are also increased the longer it is cooked. So, cooked or raw, you can enjoy vegetables and their nutritious contribution to your diet.