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

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Read the Daily Diet Guide

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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.

Health Benefits of Losing Weight

Overview

Studies show that people who are overweight or obese can enjoy a number of health benefits by losing weight. These benefits include improvement in overall health, decreased healthcare costs, more energy, and a richer, fuller and longer life.

Getting Started

Making healthy food choices and getting more exercise are two key strategies for successful weight loss. Experts recommend that you eat more fruits, vegetables and other foods that are high in fiber as an important step in your efforts to lose weight. Eating these foods will help you to cut back on calories while boosting your nutritional intake.

Another important strategy is to reduce the amount of sugar and fat in your diet.  Cutting back on these will leave room for more nutrient-dense foods that can boost your health without the unwanted calories.

You will also need to avoid consuming too much salt. Research shows that salt can affect the way your body handles fat and make it difficult to lose weight.

Health Benefits of Losing Weight

Chronic disease. Research shows that losing weight can produce significant improvements in diabetes, high blood pressure, heart disease and a number of other serious medical conditions. 

While many of these conditions were thought to be irreversible, studies show that not only can they be controlled; in many cases, patients are able to have their prescription doses reduced or to be taken off of the drugs altogether.

Rejuvenation. Losing weight will help to restore your cells to a more youthful state. Without the excess weight on your body, you will be able to do so much more and truly enjoy life.

Brain function. Eating a healthy diet, rich in antioxidants and other key nutrients can help to protect your brain cells and delay the onset of Alzheimer’s or other diseases of aging that affect the brain.

Strong bones. Adding more fruits and vegetables to your weight loss diet can help to keep to prevent osteoporosis by preventing calcium from being leached from the bones. Drinking vitamin D-rich milk instead of sugary drinks will also help to keep your bones strong.

These are just some of the health benefits that you can begin to enjoy by losing weight. 

Cut Calories and Lose Weight in 12 Easy Steps

Overview
If you are overweight or obese, you may need to cut calories to lose weight. You could spend a lot of time measuring everything you eat to the half-cup or teaspoon, or you could weigh everything to the gram. You could even get a calorie counter and count the number of calories in everything you consume. Some people might find this process intriguing, or even fun and engaging. But do you want to get burdened with all of that, or would you rather take a simpler approach? Actually, there is a simpler way. If you want to cut calories without the hassle and lose weight fast, here are 12 easy steps to help you get started:

Cutting Calories

1. Vegetables. Vegetables are naturally low in calories, unless you opt for starchy root vegetables. So make these the central focus of your meals. 
2. Fruits. Most fruits are higher in calories than vegetables, but these foods pack a punch when it comes to antioxidants and other vital nutrients. Look for those fruits that are lower in calories and eat those more often. Avoid adding sugar or any sweetener to your fruits. Also, avoid fruit juices, as these tend to be higher in sugar and total calories than the natural fruit.
3. Grains. Choose whole grains rather than refined grains. Most foods made with whole grains will give you extra fiber without unwanted calories. On the other hand, foods made from refined grains are more likely to have added fats and sugars, thus giving you more calories per serving. 
4. Milk. Choose non-fat or low-fat milk, cheese, yogurt and other dairy products. This move could cut the number of calories you get by 50 percent or more. 
5. Meat. Eating beef and pork less often is a good way to cut calories from this group of food. Another strategy is to buy lean cuts of meat and trim away any visible fat. Do the same for poultry. You can lower your total calorie intake by this one simple step. Additionally, choose a method of cooking that does not require adding fat to the meat or meat dish. 
6. Seafood. It is okay to eat seafood that is high in fat, primarily because the fat in these foods are healthy, omega-3 fats that might be otherwise hard to get. There are real health benefits to be gained from eating fatty fish (although you have to be careful about seafood that may contain high levels of mercury). Avoid frying or otherwise preparing seafood with added fat, as this lead to a significant increase in total calories. 
7. Dried Beans and Peas. Dried beans and peas are so densely packed with fiber and nutrients they should be on the top of the list for anyone trying to lose weight. Eat these often, but avoid adding fats of any kind, including fatty meats to dishes made with beans or peas. 
8. Nuts. Nuts are high in fat and therefore, many healthcare workers caution against eating too many nuts. Nuts are great to snack on. They offer healthy fats along with other vital nutrients, and are likely to help you stay away from snacking on high-calorie junk food. Just remember that you will be getting a few extra calories from the nuts and try not to go overboard with them. Keeping your intake of nuts to about an ounce a day is a good idea if you must restrict your calories.
9. Water. While you cannot cut calories in unadulterated water, you can use this fluid to help curb your appetite and thus reduce the number of calories you are likely to consume. Drink water often between meals and within 30 minutes to an hour of mealtime. 
10. Fats and Oils. Avoid adding fat or oil in cooking and at the table. Something as simple as adding one tablespoon of fat or oil could make a difference of between 100 and 150 calories, which may impact your ability to lose the weight. This might not seem like much to you, but over a period of one year, it could make the difference in whether or not you lose or gain 10 pounds. 
11. Sugars. Avoid foods with added sugars. If you must eat those foods, eat as little as you can. Sodas and other sweetened beverages may be the biggest source of sugar in your diet, so do your best to avoid such drinks. 
12. Alcohol. Wine is a great source of antioxidants and may protect your heart and blood vessels. According to healthcare experts, one or two drinks a day may be okay for women and men respectively. Beyond that, you could be getting more calories than you need, thus impeding your ability to lose weight. Besides, drinking can also lower your willpower and cause you to eat more than you should.

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, 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.

Tracking Your Weight

Overview

Tracking your weight is the most direct and accurate way to know if you are gaining weight, losing weight or maintaining your weight. How you feel about your weight once you get on the scale depends on what you are trying to achieve. If you want to lose weight, of course you will be happy to see the numbers go down. On the other hand, the last thing you want is to see the numbers climb. Don’t let fear of what the scale might show keep you from weighing yourself regularly. The best way to know if your weight loss program is working for you is to check your weight as often as possible without becoming obsessive about it.

What the Numbers on the Scale Mean

1. Tracking your weight will tell you if you are gaining weight, losing weight or maintaining your weight. The results are generally an indication of whether or not your diet is working for you. If you want to lose weight, the scale should reflect this. If you are losing an average of 2 to 3 pounds a week, you should feel pretty good about the results. At this rate you can lose 8 pounds or more a month without going on a dangerously low-calorie diet. 
2. If the scale indicates that you are gaining weight, you need to take an objective look at what you are eating as well as how much. You also need to look at your exercise routine to see if there is anything else that you can do to burn more calories. DO NOT IGNORE THE CHANGES ON THE SCALE IF THE NUMBERS KEEP CLIMBING.
3. If you are exercising a lot, you could be building muscle while losing fat, but you might not know that from the numbers on the scale. Since muscle weighs more than fat, you might not see much change in your weight; you might even see the numbers go up slightly. Don’t panic if this happens. A good way to find out if you are losing fat is to measure your waistline. It should be shrinking even if the scale shows otherwise..

Tips for Weighing Yourself

1. Weigh yourself at the same time each day (or at whatever intervals you weigh yourself.)
2. Weigh yourself in the same amount of clothing each time. The best time to weigh is upon awakening and just before jumping in the shower. After voiding and having a bowel movement in the morning is also a good idea.
3. If you prefer to weigh yourself at night, do so at the same time every evening.
4. Use the same scale to weigh to weigh yourself each time. Scales are not always calibrated equally; therefore you might get one reading on one and a totally different reading on another. This is especially true if you weigh yourself on the scale in a supermarket or other business. Even the scale in your doctor’s office could give you a different reading from what you see on your home scale.
5. Keep track of your weight. Whether you use a formal chart (preferred) or just jot the date, time and your weight down on a piece of paper is not critical. What is important is that you write down the information promptly and regularly. Keep it in a secure place where you can access it to track the changes in your weight..

What to Do Next

1. Track your weight at least once a week (more or less frequently, if desired). This is a personal choice, but don't do it too often if you get stressed out when the results are not in your favor. At the same time, don't weight yourself so infrequently that the results, which may fluctuate from time to time, are of little value to you.
2. Make changes to your diet and exercise program, as needed. Keeping a record of your food intake and exercise on a regular basis will help you do this better.
3. If you reach a plateau, don't panic. Relax for a few days, then switch your diet and exercise routine around a bit. You may need to make changes in the types of foods and or the amount you eat. You will need to make changes in your exercise routine, as well.
4. Talk to a registered dietitian or someone who can support your effort and help you to reach your goal.

Food for Your Brain

Your brain is the central processing unit for your body, and like the other tissues in your body, your brain depends on the foods you eat in order to get the nutrients it needs for optimal functioning. Yet, you probably never give a second thought to how the foods you eat affect your brain.

Studies show that mental function declines as people age. This decline often leads to diseases like dementia and Alzheimer’s disease. Low levels of certain nutrients are found in people with dementia and Alzheimer’s disease. In other cases, studies show that performance on memory tests and other functions requiring mental acuity may be diminished in people who have low levels of certain nutrients.

You can get the nutrients you need by making a special effort to eat brain foods everyday.

Fats

Omega-3 fats are unsaturated fatty acids that act as powerful antioxidants. These antioxidants protect your brain by binding with free radicals to prevent them from causing damage to your brain cells. Omega-3 fats are also used to build the myelin sheath that covers the nerve fibers in your brain.

You can get an abundance of omega-3 fats in your diet by eating oily fish such as salmon, tuna and mackerel, as well as nuts, including walnuts and almonds, and vegetable oils such as flaxseed oil and canola oil.

Eggs

Eggs contain choline, a B vitamin that your brain uses to produce a neurotransmitter called acetylcholine. This neurotransmitter helps brain cells to transmit or pass information on, from one neuron to another.

Sugar

Sugar is the main source of energy for your brain. The best way to get sugar into your brain is to eat complex carbohydrates, in the form of starches. These starches broken down to sugar molecules, but since it takes longer for starches to be digested and absorbed that sugar, you are less likely to experience a sugar ‘high’ followed by a ‘crash’ caused by rapid highs and lows in your blood sugar. Fruits, vegetables and whole grains are good sources of complex carbohydrates.

Green Tea

Green tea contains polyphenols, which are antioxidant compounds that capture free radicals and prevent them from causing damage to healthy brain cells.

Dark Green Leafy Vegetables

Dark green leafy vegetables such as spinach, kale, collard greens and turnip greens supply the brain with folic acid (folate), a B vitamin that is essential for the development of healthy brain tissue.

Fruits

Fruits, such as blueberries, grapes and apples are loaded with flavonoids. Flavonoids are antioxidants that bind free radicals in your brain to protect your brain cells from being damaged by free radicals.

Other Brain Foods

A few other foods that are rich in antioxidants and offer protection for your brain are chocolate, whole grains, turmeric, onion, cabbage, Brussels sprouts, and broccoli.

Meat, seafood, eggs, dairy and soy also promote brain health by supplying two essential amino acids, tryptophan and tyrosine. These amino acids are used to make neurotransmitters, which allow your brain cells to communicate with each other.

Antioxidant Vitamins

Beta-carotene, vitamin C and vitamin E are antioxidant vitamins that help to protect your brain from free radicals. by binding free, rendering them incapable causing damage to brain the brain cells. Additionally, vitamin C is used to make neurotransmitters, which allow your brain cells to send messages back and forth. Vitamin B12 and vitamin B6 are other vitamins that play a vital role in protecting nerve tissue and enhancing brain function.

A healthy brain requires a healthy diet that provides the nutrients your brain needs to prevent oxidative damage and promote proper functioning of the neurons. Lack of these vital nutrients can lead to poor brain function, dementia, Alzheimer’s disease and other manifestations of brain dysfunction. On the other hand, a diet rich in these foods will help to improve brain function

About the Author

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in teaching, counseling, training, project development and writing. Dr. Carter earned her PhD in nutrition from the University of California, Berkeley and is currently President & CEO of CHANA Project, the Child Health and Nutrition Access Project.