When deciding what weights to use, choose so that the last 2 reps are difficult, but you still maintain good form.
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Posts Tagged ‘eating habits’
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September 1st, 2009
It’s an Optical Illusion! /// 2 Comments ///
By Cheney
Let’s take it back to the 1960s. Not only would we be running around in hot pants and miniskirts, singing “I Want To Hold Your Hand,” watching Neil Armstrong walk on the moon – but we would be [smaller] eating off of a groovy 10 inch plate.
Now fast forward to the year 2009- where after we spend hours watching reality TV, drive thru Hardees for a hearty dinner - a Monster Thickburger (all 2/3 pounds of meat, cheese and bacon), and later come home to Twitter about it all…And we wonder why we have an ever growing obesity epidemic?
Over the years, many different health initiatives have been put in place to encourage America to take steps to get active, eat healthy and lose weight. One of my favorites is the Small Plate Movement.
The Small Plate Movement encourages American families to lose weight and feel healthier by simply reducing the size of their dinnerware, without having an effect on their perceived fullness or satisfaction. Since 1960, the surface area of the average dinner plate has increased 36%.
Research shows that people perceive serving size not by the label on the box, but rather in relation to the size of their dish. Let me put this into perspective- a 3 ounce portion on a 10 inch plate will look like a huge helping so you’ll most likely stop there, whereas a 3 ounce portion on a 12 inch plate will much smaller (like you’re not getting enough food). As a result, we tend to over-serve, over-consume (the Clean Plate Club) and over-eat on larger plates.
A two inch difference in plate diameter or will result in 22% less calories at each meal. To put this in perspective – if the average dinner is 800 calories, a smaller plate would lead to a weight loss of around 18 lbs per year for the average sized adult.
Starting today – September 1st – I challenge you to join the Small Plate Movement and eat off a 10 inch plate for your largest meal of the day for the whole month.
I think you will be pleasantly surprised…
Are you interested in learning more? Click here to read more about the 5 W’s of Portion Control.
Source: Smallplatemovement.org
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August 14th, 2009
Hear Ye, Hear Ye /// 1 Comment ///
By Cheney
All the buzz from the world this week…
Time to Get Buff, Breast Cancer Survivors
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August 13th, 2009
Get Your Snack On /// No Comments ///
By Cheney
Here at Hilton Head Health, we encourage small 100 calorie snacks called Metabo Meals which are designed to prevent overeating, stabilize blood glucose levels and increase your metabolism. These snacks are often fresh fruits, vegetables, low-fat yogurt or even a small muffin.
So when you feel that 3:30 pm urge to hit the vending machine – try to quench your ‘craving’ with one of the snacks listed below.
Crunch on This
- 1-2 Rice Cakes with 1 Tbsp. of Nut Butter
- 100 calorie pack of popcorn (ex: Smart Pop)
- 1/2 cup of dry cereal (ex: Kashi Go-Lean, Mini Shredded Wheat, Fiber One)
- 4-5 whole grain Melba Toast
- 1/2 cup of raw carrots
- 14 animal crackers
Spice and Ethnic
- 1-2 oz. ground turkey with diced tomatoes and taco sauce
- Stir-fry with low-sodium soy and teriyaki sauce
- 2 oz. (about 30 pods) edamame
- 1/4 cup salsa with 5 whole grain, low-sodium, low-fat Triscuits
- 1/4 cup H3 hummus and 6 pita chips
Salty Satisfactions
- 4 whole wheat Melba Toasts with 4 turkey pepperonis and a sprinkle of skim mozzarella cheese
- 1 0z. (small handful) peanuts or pistachios
- 100 calorie pack of popcorn (ex: Smart Pop)
- 1-2 oz. sundried tomatoes
- 6 whole grain, low-sodium, low-fat Triscuits
Sweet Nothings
- 4-6 oz. low or non-fat yogurt
- 1/2 cup frozen yogurt
- 1/2 – 1 cup fruit smoothie
- 1/4 cup sugar-free pudding or Jello
- 1/2 – 1 cup strawberries dipped in fat-free whipped cream
- 1/2 – 1 cup frozen blueberries or grapes
- 1 rice cake topped with 1 oz. yogurt, berries and cinnamon
Chocolate Attack
- 1 – 2 sheets chocolate graham crackers
- 1 – 2 chocolate crunch rice cakes
- 100 calorie pack of cookies
- 1 piece or serving of dark chocolate (look for 70% or higher cacao content)
- 1/4 cup dark chocolate or chocolate fudge sugar-free pudding
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August 6th, 2009
SMART CART /// No Comments ///
By Cheney
The first grocery trip after returning home from H3 may seem daunting. However, appropriate planning and preparation will see you through to success. Here at Hilton Head Health, we make sure to prep you for your return through our SMART CART trip.
Our Nutrition experts take you on a trip to the local grocery. Not only will you gain great ideas for quick and healthy meals, but you will be able to compare and contrast the options in the ‘unwise, better, best’ categories. You will practice developing a healthy shopping list, experience optimal food selection and learn how to manage the tempting aisles of your favorite store.
Here are a few expert tips on how to get through the grocery store without anything ‘sneaking’ in your cart!
1. Plan ahead. Make a list before going to the store of everything you need for the week. Click here for the H3 Shopping list – just print, check the boxes, and you’re off!
2. Don’t shop when you are hungry or in a hurry – shopping at these times, you are more likely to make ‘impulse’ buys.
3. Shop the perimeter of the store. This is where you will find the healthiest options such as fresh fruits, vegetables, dairy and lean meats.
4. Spend the majority of your time in the produce aisle – make sure to buy fruits and veggies from all colors of the rainbow.
5. Fresh fruits and vegetables are best, but if you are worried about waste, frozen are a great alternative.
6. Stay AWAY from the snack food aisle. Notice how the chips, cookies and sugary sodas are all together in one place! (Better to avoid this aisle all together.)
7. Convenience is worth the extra cost. Individual baggies of pre-cut fruits and vegetables are perfect for packed lunches, snacks and quick salad toppers.
8. Instead of ground beef, try ground turkey breast, ground chicken breast or even soy crumbles.
9. Choose 100% whole wheat pasta and bread. The first ingredient should read whole wheat flour.
10. Learn how to read nutrition labels. Keep an eye on fat (trans and saturated), calories, sugars and sodium content. (Check back next week for a more detailed guidelines on how to choose ‘unwise, better, best’.)
These are just a few tactics to make your shopping trip a success. Do you have any grocery store strategies?
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August 4th, 2009
Dining Out Guide: Mexican Cuisine /// No Comments ///
By Cheney
When dining out ‘South of the Border’ style, portion control is KEY! With the temptation of mouth watering nachos and cheesy goodness, Mexican dining can be tough. However, not every Mexican fiesta is off limits, especially if you are ready to ‘translate’ the menu.
Ask your server not to bring out the never-ending Chip Basket. (Out of sight, out of mind) If you choose to have a guacamole or salsa dip – ask for corn tortillas.
Stay away from the Combination Plates, order off the A La Carte menu. Not only will you save a few $ – you can customize your own dinner.
Remember, you are the customer, so don’t be shy about asking to have your chicken grilled or sauces on the side.
Unwise
- Refried Beans
- Hard Tacos (These shells are deep fried!)
- Ground Beef
- Chile Rellenos (Fried cheese and meat stuffed peppers)
- Chimichangas (Deep fried burrito)
- Chalupas (Deep fried dough filled with chicken or meat)
- Nachos
- Cheese Quesadillas
- Churros
- Items topped in queso, sour cream
- Margarita (Can have anywhere between 300 – 700 calories!)
Better/Best
- Soft Tacos with Grilled Chicken or Fish
- Salsa
- Tamales
- Grilled Chicken Fajitas
- Black Bean and Veggie Burrito
- Shrimp Salad
- Brown Rice
- Pinto Beans
- Guacamole (Limit your portion to about 2 Tbsp.)
Are you surprised by where your favorite dish fell?
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July 17th, 2009
TAV: Try-A-Veggie /// 3 Comments ///
By Allie
It is so clear in my mind the day when my PE teacher in 7th grade said “I just LOVE vegetables.” I remember thinking to myself “HA! She must be crazy. Who, who, WHO?! likes vegetables. Let’s get real.” Somewhere down the line, I absolutely fell in love with vegetables. Every type, every color, prepared cold, prepared hot, you name it.
Don’t get me wrong, I lived most of my life loathing veggies. They were the 3 B’s: bitter, bland, and just BAD (tasting, not bad for you!). But when I finally realized just how nutritiously valuable they were, I started eating them more. The more I ate, the more I liked! And we lived happily ever after.
Think about it, there is not ONE negative thing anyone can say regarding a veggie in terms of health and nutrition. I have yet to hear anything along the lines of “Live longer by cutting back on spinach.” Or “Don’t eat too many carrots; you’ll spoil your appetite!”
I will write a TAV posting every couple of weeks to give you the low down on a certain veggie. The next time you are in the supermarket, pick it up. You never know, you just might like it. You have to try it first though!
Check back Monday for the first TAV posting!
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