Professionals offer ideas for healthier holiday feast | The Sierra Vista Herald
By Dana Cole
Herald/Review
SIERRA VISTA — We all do it. Overindulging seems to go hand-in-hand with holiday festivities.
While everyone should enjoy the season, instead of filling up on fattening stuffing, gravy, desserts and calorie rich drinks, there are healthy alternatives that please the palate without packing on extra pounds.
“A traditional holiday feast doesn’t have to be fattening,” asserts Kara Harris, who is a motivational speaker and weight loss coach contracted with Chiricahua Community Health Centers.
Harris started losing weight three years ago when she joined Weight Watchers. She lost 55 pounds and has maintained her weight through healthy lifestyle changes that include eating right and regular exercise. Now a lifetime member of Weight Watchers, she has met her weight loss goal and managed to maintain her desired weight.
“Once I got started, I never looked back,” Harris said. “My whole approach is staying healthy by eating right and sticking with an exercise program. There are so many things you can do to eat healthier and still enjoy great food. Meals don’t have to be loaded with fattening things to taste good.”
Helping others
As part of her work with Chiricahua Community Health Centers, every week Harris drives to Douglas where she holds a class designed to help people who are struggling with weight issues.
Aida Caraveo has been attending the classes since May, and has lost 14 pounds. “Kara’s classes are very motivational and have helped me stay on track,” said Caraveo, whose goal is to lose 20 more pounds.
“But this isn’t just about weight loss. She’s a very caring person and really wants to help us. We have her phone number and her e-mail address and she is always willing to talk to us if we have questions or need some encouragement.”
Caraveo says that Harris is a “great cook” and makes different low calorie snacks for them, which she brings to the meetings for everyone to try.
“I make low-fat, low-calorie dishes at my house and take them to the meetings, along with the recipes,” Harris said. “My goal is to equip people with common sense methods they can use to help them lose weight and keep it off.”
Healthy alternatives
During the holiday season, Harris believes everyone should enjoy the food and forget about trying to lose weight.
She does, however, encourage maintaining weight rather than gaining, and suggests incorporating healthy alternatives into favorite recipes.
One idea is to make pumpkin pie with evaporated skim milk, brown sugar Splenda and egg whites or egg substitutes, instead of the traditional, high calorie ingredients.
“These are simple steps that will reduce the sugar, as well as the fat and caloric intake,” Harris said. “And you really don’t lose any flavor.”
While entertaining for the holidays, she recommends setting out fruit and vegetable trays, using low-fat dips. Consider a fresh green salad as a meal starter, with low-fat dressings.
“If you must have chips and dips, use baked chips, along with low-fat dips or fresh, homemade salsa,” Harris said. “There are so many ways you can enjoy the traditional holiday meals without the traditional weight gain.”
Hospital offers dinner
Chef Evan Waters, the dietary manager at Copper Queen Community Hospital in Bisbee, says the hospital is offering a Christmas dinner, which will fit into a healthy meal plan.
“We’re going to have ham for our Christmas dinner, which will go all day,” Waters said.
The key to healthy meal choices, Waters says, is to make sure meals are balanced. “We hear it all the time, but it’s really true. The proteins, carbohydrates, fat and fiber work together. I always try to provide a balanced meal. For Christmas, we’ll have a holiday themed meal with all the elements of a balanced diet.”
Like Harris, Waters believes it’s a good idea to eat wisely during the holiday season, but don’t set lofty weight loss goals.
“Trying to lose weight during the holidays is just setting yourself up for disaster,” he said. “I tell people to try to maintain your weight without gaining.”
Don’t skip meals before going to parties, he advises.
“Eat something healthy before you walk out the door, so when you get to the party you’re not starving,” Waters said. “And if you do slip and eat 5,000 calories, enjoy yourself. Don’t beat yourself up over it. Move forward and get back on track the next day.”
When people start feeling too guilty about overeating, they tend to backslide again. It becomes repeated behavior, Waters said. “And if it doesn’t stop, that’s when weight gain becomes a problem. So enjoy what you’ve eaten and move on.”
Drinks and exercise
Drinks are another high-calorie holiday temptation, one that can contribute to weight gain. “Think about what you’re drinking. The calories in eggnog and holiday punch can add up really fast. I tell people to gauge yourself by drinking water.”
He encourages people to get out and do something physical every day, even if it’s cold outside. “Little things like a brisk walk can make a big difference in how you feel and will go a long way in keeping you healthy.”
Go ahead and enjoy a steak, but skip the blue cheese dressing and butter.
“You’re getting your steak, but you don’t have to eat all the extra calories that go along with it.”
Seniors’ lunch
Copper Queen Community Hospital has a lunch program for low income seniors, offered seven days a week, every day of the year.
“I try to take some of the guess work out of eating healthy, but still provide good tasting meals,” Waters said. “When we cook, we don’t use any trans-fats and nearly everything we serve is made from scratch.”
A healthy holiday recipe idea that Waters offered is to take fresh yams and steam or bake them without using the sugar and marshmallows.
“If you plan to mash them, try flavoring them with chicken stock, or use half the butter that you would normally use. Another option is to take chopped walnuts and roll them in cinnamon and cloves and sprinkle the mixture on top of the yams.
Avoid processed foods
Waters advises families to avoid using processed foods as much as possible.
“Processed foods are just loaded with fat, sugar and salt,” he warned.
“When you cook from scratch, you’re conscious of what goes into your meal, so you control the amounts of salt and fat that you’re using.
Cooking your own meals from scratch is just all around healthier for the whole family. It brings the family together in the kitchen, encourages healthier eating habits and the food is just so much better for you.”
Both Harris and Waters wish everyone a happy, healthy holiday season.
Monday, December 28, 2009
Thursday, December 24, 2009
Why You Shouldn't Eat Light Foods | Food, Health, Diet | FitSugar - Fitness, Health & Well-being
When you go grocery shopping, you'll see a plethora of "light" packaged foods. From crackers to chips to salad dressing to beverages, many people trying to lose weight pack these items into their carts so they can feel good about eating healthier versions of the foods they crave. The problem is, these foods actually end up being just as unhealthy, but in a slightly different way. Companies can't just remove the fat or lower the number of calories without affecting the flavor. To compensate, they add extra sugar, sodium, additives, or chemicals. Or in the case of these Light Lays, they add fake fat (Olestra), which is believed to interfere with the body's absorption of important vitamins, and can cause diarrhea.
Light foods are just bad news, so it's OK to embrace real food that contains real fat. According to Women's Health, "many nutritionists recommend eating full-fat food in smaller portions to lose or maintain weight." Balance is the key. Enjoy the foods you love — like steak, French fries, and ice cream — in moderation, and don't get obsessed and go on a fat-free diet. Our bodies need certain types of fat in order to function normally, and they also help satiate your hunger longer, so you avoid overeating. Be a label reader and give foods made with healthy fats such as olive oil, nuts, and fish the green light. Limit the amount of saturated fat you consume by opting for lean meat and nonfat dairy products, and completely avoid trans fat, including hydrogenated oil. Only 20 to 35 percent of your diet should include fat, so shoot for 44 to 77 grams of fat a day (for a 2,000-calorie diet).
Light foods are just bad news, so it's OK to embrace real food that contains real fat. According to Women's Health, "many nutritionists recommend eating full-fat food in smaller portions to lose or maintain weight." Balance is the key. Enjoy the foods you love — like steak, French fries, and ice cream — in moderation, and don't get obsessed and go on a fat-free diet. Our bodies need certain types of fat in order to function normally, and they also help satiate your hunger longer, so you avoid overeating. Be a label reader and give foods made with healthy fats such as olive oil, nuts, and fish the green light. Limit the amount of saturated fat you consume by opting for lean meat and nonfat dairy products, and completely avoid trans fat, including hydrogenated oil. Only 20 to 35 percent of your diet should include fat, so shoot for 44 to 77 grams of fat a day (for a 2,000-calorie diet).
Sunday, December 20, 2009
Shape up your weight loss marketing
Claire Thomas, group director of health and wellbeing, at Leapfrog Research and Planning, looks at the weight loss sector as we all prepare to indulge ourselves over the festive season.
Claire Thomas
The diet sector has been dominated traditionally by the seductive claims of drastic weight loss products. Yet with health experts predicting that a shocking fifty per cent of us will be overweight by 2050, miracle cures clearly aren’t the way to reverse the tide. Marketers must now seek to understand and respond to the changing emotional needs of consumers in this burgeoning sector, which is tipped to be worth $68.7bn (£42.2bn) by 2010.
Our research has consistently shown that the vast majority of consumers are now reconciled to the notion that hard graft is the only way to lose weight and to keep it off. This normally requiring a change in thinking and lifestyle before a steady rate of weight loss can begin.
Marketers of weight-loss products should reflect this shift in attitude in their communications to ensure behaviour change in these customers. A diet brand’s marketing activity must now reflect consumers’ need for support and community in their efforts and demonstrate a sense of responsibility when it comes to the wider health implications of obesity.
For most consumers trying to lose weight - especially those who fall into the clinically obese category - dieting is just one aspect of a radically life-changing process. Being overweight is usually symptomatic of an underlying psychological issue and therefore to be successful in dieting, most people need to confront and re-evaluate a number of ingrained feelings and beliefs about themselves.
The most successful marketers of diet products will recognise that their target audience associates weight loss with feelings of frustration, guilt, failure, loss of control, laziness and inadequacy.
As researchers in this area, we’ve heard people talking about spending time preparing themselves mentally and emotionally before they embark on what they hope will herald a new phase of their lives. They recognise that the journey is probably going to be a long one and is likely to involve regaining and retaining control over their eating habits, achieving a balance between self and peer perception. It requires being honest about and challenging entrenched behaviour.
It’s no surprise that committing to any weight loss programme is hugely demanding for the consumer and so a weight loss brand should mirror its customers’ dedication. Emphasising, understanding and supporting people throughout the process is key to a successful marketing strategy. Not only will this lead to a higher volume of sales but it will also encourage stronger word-of-mouth (due to the success stories) and higher levels of loyalty.
A particular call for action for brands operating in this space is that very few people believe that they can achieve significant and sustained weight-loss on their own, particularly given that they usually start out from a position of physical and emotional vulnerability and often with numerous failed weight loss attempts behind them. Ongoing support from experts (including brands) is vital in determining the success or failure of a consumer’s weight loss programme.
We’ve also uncovered a clear trend that consumers trying to diet need to feel part of an empathetic community of people who share the same goals and challenges, and who can encourage each other to stick with the battle. Brands can play a clear part in this community and are particularly well-placed to act as the instigators and then the glue between these like-minded people with a common goal.
Slimming clubs, for example, play an important role in providing people with guidelines, coaching, support and community principles and, with the growth of social networking and digital communities, the online space seems like the ideal place for brands to start communities of their own. Groups formed in the world of social media also overcome consumers’ worries about the stigma attached to belonging to such a group in a public way.
While consumers struggle to take on board the true health implications of their weight, brands can shoulder the responsibility that a health care professional would normally fill. To be able to communicate and influence effectively, they should be open about the impact an effective weight loss programme will have on a consumer’s life, showing support and understanding and creating community.
Ultimately, brands must be transparent and never promise overnight miracles. They need to admit that their products are not the only solution and will work best as part of a longer-term strategy. So as Christmas looms and the pounds pile on, marketers of slimming aids must join their consumers for the long-haul by planning, supporting and driving community values. They must make it their resolution to take the first steps towards combatting obesity as we move into 2010.
Claire Thomas
The diet sector has been dominated traditionally by the seductive claims of drastic weight loss products. Yet with health experts predicting that a shocking fifty per cent of us will be overweight by 2050, miracle cures clearly aren’t the way to reverse the tide. Marketers must now seek to understand and respond to the changing emotional needs of consumers in this burgeoning sector, which is tipped to be worth $68.7bn (£42.2bn) by 2010.
Our research has consistently shown that the vast majority of consumers are now reconciled to the notion that hard graft is the only way to lose weight and to keep it off. This normally requiring a change in thinking and lifestyle before a steady rate of weight loss can begin.
Marketers of weight-loss products should reflect this shift in attitude in their communications to ensure behaviour change in these customers. A diet brand’s marketing activity must now reflect consumers’ need for support and community in their efforts and demonstrate a sense of responsibility when it comes to the wider health implications of obesity.
For most consumers trying to lose weight - especially those who fall into the clinically obese category - dieting is just one aspect of a radically life-changing process. Being overweight is usually symptomatic of an underlying psychological issue and therefore to be successful in dieting, most people need to confront and re-evaluate a number of ingrained feelings and beliefs about themselves.
The most successful marketers of diet products will recognise that their target audience associates weight loss with feelings of frustration, guilt, failure, loss of control, laziness and inadequacy.
As researchers in this area, we’ve heard people talking about spending time preparing themselves mentally and emotionally before they embark on what they hope will herald a new phase of their lives. They recognise that the journey is probably going to be a long one and is likely to involve regaining and retaining control over their eating habits, achieving a balance between self and peer perception. It requires being honest about and challenging entrenched behaviour.
It’s no surprise that committing to any weight loss programme is hugely demanding for the consumer and so a weight loss brand should mirror its customers’ dedication. Emphasising, understanding and supporting people throughout the process is key to a successful marketing strategy. Not only will this lead to a higher volume of sales but it will also encourage stronger word-of-mouth (due to the success stories) and higher levels of loyalty.
A particular call for action for brands operating in this space is that very few people believe that they can achieve significant and sustained weight-loss on their own, particularly given that they usually start out from a position of physical and emotional vulnerability and often with numerous failed weight loss attempts behind them. Ongoing support from experts (including brands) is vital in determining the success or failure of a consumer’s weight loss programme.
We’ve also uncovered a clear trend that consumers trying to diet need to feel part of an empathetic community of people who share the same goals and challenges, and who can encourage each other to stick with the battle. Brands can play a clear part in this community and are particularly well-placed to act as the instigators and then the glue between these like-minded people with a common goal.
Slimming clubs, for example, play an important role in providing people with guidelines, coaching, support and community principles and, with the growth of social networking and digital communities, the online space seems like the ideal place for brands to start communities of their own. Groups formed in the world of social media also overcome consumers’ worries about the stigma attached to belonging to such a group in a public way.
While consumers struggle to take on board the true health implications of their weight, brands can shoulder the responsibility that a health care professional would normally fill. To be able to communicate and influence effectively, they should be open about the impact an effective weight loss programme will have on a consumer’s life, showing support and understanding and creating community.
Ultimately, brands must be transparent and never promise overnight miracles. They need to admit that their products are not the only solution and will work best as part of a longer-term strategy. So as Christmas looms and the pounds pile on, marketers of slimming aids must join their consumers for the long-haul by planning, supporting and driving community values. They must make it their resolution to take the first steps towards combatting obesity as we move into 2010.
Monday, December 14, 2009
Do You Know the Fat Loss Facts For Weight Loss?
Do You Know the Fat Loss Facts For Weight Loss?: "Are you considering losing weight? Would you love to drop a couple of jeans sizes and finally be able to strut your stuff with confidence again? You may need to know that it's not just about cutting calories. Before you even get going on your weight loss goals, you need to get your hands on the real fat loss facts that will make all the difference with the way your body looks even after you've lost weight.
Many people who want to lose weight don't realize that in order to look great and become truly healthy, the weight loss may not be so much about how much you weigh, but what comes off the body. For instance, do you think that if you lose 10 - 15 lbs. of water, you will look as good as if you were to lose that same amount of fat weight? When you're planning to lose weight, you need to get all the fat loss facts that will help you to get the body you really want.
Often, the problem for many is that even when they lose weight, they don't feel as confident as they should and they don't get the results they thought they would have from losing weight. Here's an example: two women, similar height and body type. Both of them start out at 150 lbs and both of them decide they would like to lose 15 - 20 pounds. They are both wear a size 12. The first woman goes on a diet and loses 17 pounds of water weight. She feels great, but notices that she still looks lumpy and jiggly. Plus, woman number one has only gone down one jean size to a size 10. Woman number two has only dropped 13 pounds, but her body is tight and toned and looks fabulous in a size 8.
So, what's the difference between the two women? Why did one lose more weight but still seems to have a 'fatter' appearance? How is it possible that woman number two lost fewer pounds, but looks thinner, more in shape and wears a smaller size? It's obvious that she got the fat loss facts that will forever help her to keep herself fit, thin and healthy.
Now, you may be wondering how you can lose enough fat that even though the scale may not be impressed, you'll drop inches and jeans sizes? After all, when you think about it, wouldn't you rather have a tighter, more toned and healthier body - even if it meant you only lose 13 pounds instead of 20? When you know all the facts you need to help you to actually lose fat instead of water, you will have a healthy, tight body that you're truly proud of.
For instance, do you know if you should be doing cardio exercise or if there is another form of exercise that could help you to lose extra fat more easily? Cardio exercise is great for your heart and lungs. It gives you tons of endurance and helps your circulation, but, if you are struggling to lose fat you may find that you can work out for hours and hours only to find that you still have fat on your body. There are certain exercises that you can do that will not only make you strong, but toned and trim too.
So before you begin your next weight loss plan, you need to know the fat loss facts. The facts will help you to transform your body and make a very healthy, trim, taut and terrific you.
Jennifer Johnson provides information and resources to promote health and wellness. A healthy body weight is important and you need to know the fat loss facts to have a healthy, trim body. For more information on how to achieve healthy weight loss visit medicinesnaturally.com.
Article Source: http://EzineArticles.com/?expert=J._A._Johnson"
Many people who want to lose weight don't realize that in order to look great and become truly healthy, the weight loss may not be so much about how much you weigh, but what comes off the body. For instance, do you think that if you lose 10 - 15 lbs. of water, you will look as good as if you were to lose that same amount of fat weight? When you're planning to lose weight, you need to get all the fat loss facts that will help you to get the body you really want.
Often, the problem for many is that even when they lose weight, they don't feel as confident as they should and they don't get the results they thought they would have from losing weight. Here's an example: two women, similar height and body type. Both of them start out at 150 lbs and both of them decide they would like to lose 15 - 20 pounds. They are both wear a size 12. The first woman goes on a diet and loses 17 pounds of water weight. She feels great, but notices that she still looks lumpy and jiggly. Plus, woman number one has only gone down one jean size to a size 10. Woman number two has only dropped 13 pounds, but her body is tight and toned and looks fabulous in a size 8.
So, what's the difference between the two women? Why did one lose more weight but still seems to have a 'fatter' appearance? How is it possible that woman number two lost fewer pounds, but looks thinner, more in shape and wears a smaller size? It's obvious that she got the fat loss facts that will forever help her to keep herself fit, thin and healthy.
Now, you may be wondering how you can lose enough fat that even though the scale may not be impressed, you'll drop inches and jeans sizes? After all, when you think about it, wouldn't you rather have a tighter, more toned and healthier body - even if it meant you only lose 13 pounds instead of 20? When you know all the facts you need to help you to actually lose fat instead of water, you will have a healthy, tight body that you're truly proud of.
For instance, do you know if you should be doing cardio exercise or if there is another form of exercise that could help you to lose extra fat more easily? Cardio exercise is great for your heart and lungs. It gives you tons of endurance and helps your circulation, but, if you are struggling to lose fat you may find that you can work out for hours and hours only to find that you still have fat on your body. There are certain exercises that you can do that will not only make you strong, but toned and trim too.
So before you begin your next weight loss plan, you need to know the fat loss facts. The facts will help you to transform your body and make a very healthy, trim, taut and terrific you.
Jennifer Johnson provides information and resources to promote health and wellness. A healthy body weight is important and you need to know the fat loss facts to have a healthy, trim body. For more information on how to achieve healthy weight loss visit medicinesnaturally.com.
Article Source: http://EzineArticles.com/?expert=J._A._Johnson"
Saturday, December 12, 2009
Week Weight Loss Program Guidelines
Losing too much weight is asking for trouble. Although excess fat is bad for your body, some amount of fat is necessary for complete body functions.
Anything under the clinical limits will result in side effects that may not be too favorable.
Chronic illness can also cause you to lose weight.
As a matter of fact, I know of a guy who, understanding that he was prone to a certain feverish relapse every other month, he would eat himself to substantial fat prior to that.
Months later, when he fell ill, he would lose all that weight in a couple of days. Cute idea, but don't try it at home.
You can shed your excess weight in a lot of ways. The gym, the spa, acupuncture, or even hypnosis. As far as you are concerned, you get to look and feel healthy.
But the question is - are you willing to get up and move towards losing weight? Only you can
really answer that question.
Anything under the clinical limits will result in side effects that may not be too favorable.
Chronic illness can also cause you to lose weight.
As a matter of fact, I know of a guy who, understanding that he was prone to a certain feverish relapse every other month, he would eat himself to substantial fat prior to that.
Months later, when he fell ill, he would lose all that weight in a couple of days. Cute idea, but don't try it at home.
You can shed your excess weight in a lot of ways. The gym, the spa, acupuncture, or even hypnosis. As far as you are concerned, you get to look and feel healthy.
But the question is - are you willing to get up and move towards losing weight? Only you can
really answer that question.
Thursday, December 10, 2009
Working Out To Lose Weight
Regarding working out to lose weight, a planned and gradual approach is essential. Try something to spend energy on a daily basis and increase gradually.
Ideal forms of exercise include activities you not only like doing, but activities you can do often.
The more muscle groups you work out regularly also mix your activities up to do better the overall boost to your metabolism. Do not give up!
There are a many thousands of websites on the internet that provide a lot of information that are helpful for those who want to lose weight.
A lot of what they say is true, but however simple they are a lot of time and dedication is still required to make it work.
Ideal forms of exercise include activities you not only like doing, but activities you can do often.
The more muscle groups you work out regularly also mix your activities up to do better the overall boost to your metabolism. Do not give up!
There are a many thousands of websites on the internet that provide a lot of information that are helpful for those who want to lose weight.
A lot of what they say is true, but however simple they are a lot of time and dedication is still required to make it work.
Sunday, December 6, 2009
Weight Loss Tips Useful To You
A lot of time, you will come to know so many weight loss tips, that may be not useful to you, but they work for some other people. So, its best to try different things.
Weight loss tips that generally work for everyone at least some degree involve ways of boosting your metabolism.
Important things to keep in mind to keep your metabolism up is your level of activity and how often you eat.
Do not deprive yourself of food. Starvation diets do not work because they encourage your body to hold on to the fat and calories by slowing your metabolism. Eat healthy while eating often.
Also, naturally, be on your toes! To boost your metabolism, just 30 minutes of walking a day is enough.
Weight loss tips that generally work for everyone at least some degree involve ways of boosting your metabolism.
Important things to keep in mind to keep your metabolism up is your level of activity and how often you eat.
Do not deprive yourself of food. Starvation diets do not work because they encourage your body to hold on to the fat and calories by slowing your metabolism. Eat healthy while eating often.
Also, naturally, be on your toes! To boost your metabolism, just 30 minutes of walking a day is enough.
Thursday, December 3, 2009
Tips For a Week Weight Loss
Overweight really puts you at a disadvantage in life. Not only does being overweight cause a certain amount of social isolation, it can also contribute to various health conditions and a decrease in life span.
The conditions you can likely look forward to if you are suffering from severe obesity, and even mild obesity boosts your chances of these diseases occurring like Strokes, heart attacks, diabetes, and some cancers are just a sample.
If you are severely overweight even loosing a minor amount of weight is a step in a healthier direction. Losing weight is without a doubt a challenge, but it can be achieved by anyone.
Some basic weight loss tips include dietary, exercise, multi-vitamin/mineral supplementation, and behavior modification components. Losing weight can be a lifelong battle.
The conditions you can likely look forward to if you are suffering from severe obesity, and even mild obesity boosts your chances of these diseases occurring like Strokes, heart attacks, diabetes, and some cancers are just a sample.
If you are severely overweight even loosing a minor amount of weight is a step in a healthier direction. Losing weight is without a doubt a challenge, but it can be achieved by anyone.
Some basic weight loss tips include dietary, exercise, multi-vitamin/mineral supplementation, and behavior modification components. Losing weight can be a lifelong battle.
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