Spring Into Shape

Spring is a time for the outdoors, walks in the park, picnics with family and friends and fun on the beach. It is time to smell the fresh air, feel the tingling as raindrops caress your face and watch the tulips grow. 

Nothing says outdoors more than springtime. Spring brings us an abundance of fresh fruits and flowers; freedom and frolic. Oh, yes, there is so much to enjoy when springtime rolls around. Will you be ready to take it all in?

Being physically fit is an important prerequisite for the ultimate springtime experience. Start the journey today. Here are a few tips to help you get in shape:

1. Lose the weight. If you are overweight, lose the weight. Make the process as seamless as possible by making small but smart changes in your diet. A good resource to use is with the Dietary Guidelines for Americans 2010.
2. Avoid junk food. Most likely, you know which foods are bad for you – those packed with sugar, unhealthy fats and salt. Make the commitment to limit those foods. 
3. Control food portions. If you need to lose weight, portion control is crucial. Take time to learn what an appropriate portion is and try to stay within those limits. If you eat two or more portions, just be aware that you are increasing the amount of calories with each extra bite you take. The food guide pyramid is a good reference tool to help you learn more about portion sizes.
4. Shop wisely. Obviously, what you buy is what you will eat. So, read food labels and buy only those foods that will take you closer to your weight and health goals. Avoid packaged foods as much as possible, as these foods are likely to have added sugar and/or be high in fat and salt (sodium). 
5. Pack your own. Packing your own meals and snacks will allow you to eat balanced meals and snacks without too many calories. If you must eat out, plan ahead and try to avoid fried foods or anything that would undermine your efforts.
6. Take a walk. Walking is the easiest ways to burn extra calories, improve your circulation and strengthen your bones and muscles. If you have been doing nothing but sitting on the couch during your free time, make the switch to an active lifestyle.
7. Mix it up. Do both cardio/aerobics and strength training exercises. It may take a while for you to get your comfort level up, but be persistent. Come spring, you will be glad that you did.
8. Hydrate. Hydration is one of nature’s best-kept secrets. Your cells need the right amount of fluids and the proper mineral balance to function properly. If you become dehydrated, you cells could actually shrivel up and cause serious health problems. So, keep lots of water handy and drink up to stay properly hydrated.
9. Weigh yourself regularly. You can choose to weigh in each morning, once a week or once a month. What is important is that you are consistent. Checking your weight frequently will help you to keep tabs on your progress and to tweak your diet or exercise program if you are not making they kind of progress you expect.
10. Talk to a Registered Dietitian (RD). You can find lots of helpful information on the internet. But if you are having difficulty making sense of all the information or just want personalized guidance, contact a registered dietitian. Registered dietitians are highly trained and experienced experts in diet and nutrition. You can find a registered dietitian by searching online at www.eatright.org. You can also use a search engine to find dietitian websites, forums and answers to frequently asked questions.

References

Dietary Guidelines for Americans

MyPyramid

_________________________

Read the Daily Diet Guide

_________________________

Have you seen a registered dietitian yet? Registered dietitians are the healthcare professionals most trained and qualified to help you understand and interpret nutrition concepts, and to show you how you can make them work for you. Go to www.eatright.org to find a registered dietitian today.

Dietary Guidelines for Americans

Overview

The Dietary Guidelines for Americans are a set of recommendations and advice for people two years of age and older, about how good dietary choices can promote health and reduce the risk of diabetes, hart disease, and other chronic diseases. The guidelines are updated every 5 years and issued jointly by the Departments of Agriculture (USDA) and Health and Human Services (HHS). 

The 2005 Dietary Guidelines

The Dietary Guidelines for Americans, which are the cornerstone of Federal nutrition policy and nutrition education activities are in effect until the 2010 Dietary Guidelines are published. 

Here is a synopsis of the Dietary Guidelines. Use this information to make decisions about what to eat or feed your family from day to day. Pay special attention to the recommendation for limiting foods with added sugars, trans fat, saturated fat, refined carbohydrates and large amounts of salt.

Summary of Key Recommendations 

• Eat a variety of nutrient-dense foods from the basic food groups. 
• Limit foods that are high in saturated fat, trans fat and cholesterol.
• Limit intake of foods that are high in sugar. 
• Limit foods that are high in salt. 
• Limit alcohol intake. 

Resources
Dietary Guidelines for Americans 2005 

Losing Weight May Improve Blood Glucose Control in Diabetics

 Overview

If you have diabetes, losing weight is one of the most important things that you can do to control your blood sugar and improve your health. In fact, studies show that losing as little as 5% to 10% of your body weight could help to improve your body’s response to insulin and promote better blood glucose control.

How You Can Benefit From Weight Loss

Studies show that losing weight can lead to improvements in blood glucose control, lower blood pressure and improve blood lipid levels. These changes can help to reduce death from heart disease. Additionally, studies show that many patients who lose at least 15% of their body weight are able to discontinue oral diabetes medications due to increased insulin sensitivity.

How to Achieve Weight Loss

You can lose weight by eating fewer calories and increasing your level of physical activity to burn more calories. The USDA Dietary Guidelines for Americans recommend that American adults get at least 30 minutes or more of moderate physical activity most days of the week.

 Resources

Successful Weight Management Tools and Practices  

Give Your Diet a Makeover in 8 Simple Steps

Overview

Are you due for a diet makeover? You would most likely answer yes if your diet is like that of most Americans – full of highly processed foods that fill you up with excess calories and little in the way of vital nutrients. This way of eating has contributed to an unprecedented increase in obesity and chronic diseases in this country. But you don’t have to be a statistic. There are some simple steps that you can take to improve your diet and enjoy better health. One place to start is with a diet makeover, based on the USDA Dietary Guidelines for Americans.

USDA Dietary Guidelines for Americans

The USDA Dietary Guidelines for Americans are designed to improve the nutritional quality of the American diet. The Dietary Guidelines encourage increased intake of foods that are rich in essential nutrients and decreased intake of foods that are high in calories but provide little or no meaningful nutritional value.

Below are the basic recommendations from the Dietary Guidelines for Americans. Give yourself a diet makeover by following these 8 simple steps:

1.    Eat more nutrient-dense foods and less highly processed or refined foods

2.    Choose foods from among the basic food groups based on the Food Guide Pyramid (MyPyramid)

3.    Avoid foods that are high in saturated fats

4.    Avoid trans fats

5.    Limit your intake of foods are high in cholesterol

6.    Avoid foods prepared with added sugar

7.    Limit your intake of foods that are high in salt

8.    Limit your intake of alcoholic beverages

Please note: The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention.

Also, please note that the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.

About Dr. Dorene E. Carter

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.