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NUTRITION
Weight Loss Strategies
By
Kindy Peaslee
Men, maybe, women,
definitely, have a few "thin clothes" hanging in the closet.
Clothes waiting for their proper debut when the great scale judge has
declared the magic number we have been dreaming to see. How many of us
have literally put our lives on "hold" until we have lost those
ten haunting pounds? We tell ourselves, that we will sign up at the gym,
buy a cool mountain bike, or take cross-country ski lessons when
the weight comes off.
Our minds know that
a number on the bathroom scale doesn't measure fitness, but our hearts
don't believe it. What has happened to the American dream of a lifetime
of good health? Where has leading edge science really gotten us in terms
of sound weight loss plans that promote great living and a new era of
wellness foods? The Journal of the American Medical Association
reports that we are spending $33 billion dollars per year on weight loss
products. On top of this, a nutrition trend survey conducted by the American
Dietetic Association showed that 58 million consumers want to lose weight
and almost one-half of the adult population is on a diet.
Weight loss has never
really been about numbers or calories but about an individual's response
to life and choices. Over the past five years, an emerging thought process
has arisen in the health world against the "diet" myth. In essence,
it's the non-diet approach to wellness. Maybe you are surprised with the
thought of calorie counting books being thrown away, hunger pains banished,
and the taste and flavor of food actually enjoyed—all in the pursuit
of health. It's time for people to retrieve years of stored nutrition
knowledge and actually channel it into living out the day without food
ruling their lives.
Based on an excerpt
from Dieting for Dummies by Jane Kirby, you know you are on a fad
or short-term diet when the diet focus is on: "don't," favorite
foods are sworn off, there is a focus on denial, immediate results are
promised, some foods are banned, and changes are extreme. In the book,
You Count, Calories Don't, Linda Omichinski, RD, author and President
of HUGS International states that you have not failed, but diets have
failed you. To reinforce this thought, an International No Diet Day
has been declared on May 6, to declare freedom from diets and get people
started on their health journey.
Each person has a
natural weight where you would "tip the scales" without
dieting or large amounts of exercise. Two methods to determine your healthy
weight are by measuring the Body Mass Index (BMI) or body fat percentage.
The BMI takes into account both your height and weight. According to the
National Institute of Health, a healthy BMI range would be between 18.5
and 24.9. To calculate this, go to www.cyberdiet.com
for a quick BMI tool. Although it's is a good measure of health, BMI does
not take into account muscle and fat make-up. The body fat percentage
is a better tool. Body fat is determined by how fast bioelectrical impedance
signals are slowed down by fat tissues. A general goal for women is between
18-25% and for men between 12-20%.
So you have stopped
dieting, you don't weigh yourself, NOW WHAT? A few simple nutrition
strategies will help you maintain a healthy lifestyle.
- Start out
by eating a healthy breakfast every day. By eating a hearty whole-grain
and fruity breakfast, you can actually meet about 2/3 of your fiber
requirements for the day. Stay away from a typical high-refined breakfast
that leaves you hungry an hour later. Instead choose a whole-wheat bagel
(or toast), fresh fruit, a ruggedly fiber cereal, and juice.
- For the remainder of the day, choose fruits, vegetables, and whole grains as the base of your diet. When was the last time you tried a new fruit or vegetable? A serving size of fruits or vegetables is smaller than you think. Your goal should be to eat a minimum of five to ten servings a day.
- Eat only when you are hungry. Start improving your listening skills by nourishing your body before you are ravenous and stop eating when you feel full. When your body is fueled properly, your hunger will be satisfied. Two large meals stretched out into three-to-five smaller meals will help promote healthy weight loss.
- Drink liquids
before you feel thirsty. Keep your body hydrated with at least eight
to ten glasses of water each day. Water keeps your body systems in peak
condition, and is particularly important when your physical activity
level is increased from moderate or vigorous.
Effective weight
management is not an obstacle, but an opportunity to take care of your
body during all stages of life. So, get up for the wellness challenge
with positive energy and creativity!
Vegetable Alfredo Sauce
Yield: 3-4
cups sauce
1 cup broccoli florets
1 cup diced carrots
1 cup fresh mushrooms, sliced
1-2 cloves garlic, minced
2 tbsp butter or margarine
1 cup evaporated milk
1 cup 2% cottage cheese, pureed until smooth
1/8 tsp pepper
1/4 cup fresh parsley, chopped
1 cup Parmesan cheese, grated
1. Steam broccoli
and carrots until tender but still crisp.
2. Sauté mushrooms
and garlic in 1 tbsp butter until tender in a heavy saucepan. Set vegetables
aside.
3. Using the same
saucepan, melt 1 tbsp butter; add milk, and heat until very hot but not
boiling.
4. Add salt, pepper,
parsley, Parmesan cheese, mushrooms, garlic, broccoli, and carrots to
the cream mixture.
5. Heat on medium
high heat, stirring constantly, until the sauce is heated through and
is the desired consistency.
6. Serve over your
favorite pasta.
Source: Tailoring Your Taste, by Linda Omichinski and Heather Wiebe Hildebrand
Kindy Peaslee is a registered dietitian and nutrition consultant
to corporations and schools. She is based in Saratoga Springs and loves
to backpack, canoe, bike, and cross-country ski.
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