Good Advice

Cooking 101 – Cooking Tips
Eating Healthy When Eating Out
Food Psychology – How why you eat is just as important as what you eat
Aisle Education: Tips for the grocery store
Drinking on the Job – How to Stay Hydrated
Learn Your Labels – A Twelve Step Program
The Secrets To Success

Establishing Long Term Goals: The Secrets of Success

• Eat three meals each day. Do not skip meals. Eating fuels your metabolism, not eating slows it down.
  
• Breakfast is the most important meal of the day to provide you with energy for the day. Breakfast is an easy meal to include fiber and whole grains.
  
• Snacks can provide fuel to get you through to the next meal so you will not be starved and overeat at the next meal.
  
• Eat the majority of your calories during the middle of the day for energy. Your metabolism slows down as the day goes on.
  
• Safe and sustained weight loss occurs at a rate of 1-2 pounds per week
  
• No one is perfect. If you cheat, it is not the end of the world. Have a plan to get back on track.
  
• Eat calories instead of drinking them. In this way you are able to chew your foods which will leave you more satisfied.
  
• If you are going to a party, wedding or social gathering and you know you are going to eat high fat foods, make wise foods choices the entire day before and the day after.
  
• Do not attend a party hungry. Have a snack before you go such as low fat yogurt, salad, or a bowl of cereal so you will not eat as many high fat items.
  
• Drink water to fill up.
  
• If there is a dessert or dish you want to taste, have a bite or two to satisfy your craving, you do not have to eat the whole thing.
  
• Make small plate for yourself. Choose vegetables and lean protein if available.
  
• At a party, stay away from the food after you have eaten.

Secret #1 – The habit of eating healthy.

The goal is to achieve a healthful eating style that is natural to you, or second nature, which means you naturally gravitate to foods that are low in fat and high in fiber. Whether you are eating out, going to a party, grocery shopping, or snacking, it is natural for you to choose plenty of fruits, vegetables, and whole grain products.

Secret #2 – A consistent and dedicated exercise routine.

It is imperative to have a regular exercise routine that you enjoy. The time you spend exercising is your time to focus on being healthy. The goal is to spend 30-60 minutes of planned exercise 3-6 times per week. The more frequently and longer your exercise, the more weight you will lose. Incorporating resistance muscle training will further enhance your metabolism while stretching is needed for flexibility and injury prevention. It is also important to have an active lifestyle. Taking the stairs instead of the elevator, parking your car further and walking, cooking, housework, and yard work are all examples. Many people who have faster metabolisms are constantly moving. They use their hands when they talk and/or walk while talking on the phone. People with slower metabolisms who may be heavier look still. They do not use hand gestures and may sit a lot without moving.

Secret #3 – Emotional well-being.

Learn to identify habits like stress, boredom, or emotional eating, and replace them with a more healthful coping response. Keeping a journal may help. Learn to listen and respond correctly to your internal hunger. Plan menus which are satisfying to you. Stress management is important. When we are stressed our body may not metabolize food efficiently. When we are relaxed, we listen to our body, make healthy food choices, and feel good about ourselves which leads to a well-functioning metabolism.

Secret #4 – A support system.

You must create a support system that will keep you on track and help you continue to establish healthy habits. This can be sharing weekly goals with a spouse, friend, counselor, or relative. Being accountable to someone pays off with big rewards. Grocery shopping, cooking, and eating healthy together is encouraging and makes things easier.