As a nation we are on sugar overload and we need to get control. Over the past
35 years our intake of added sugar has jumped 20 percent to give us an estimated 400-plus calories a day from sugar. These empty extra calories are hardly ones that most people can afford.
In fact, the American Heart Association (AHA) has issued a new report that urges Americans to slash their intake of sugar not only because of its contribution to obesity, but also because new research suggests it may play a role in increasing your risk of cardiovascular disease and type 2 diabetes.
The new AHA recommendations call for no more than 100 calories a day of added sugar for women (6 ½ teaspoons or 26 grams) and 150 calories a day for men (9 ½ teaspoons or 38 grams). To put it in perspective, one cup of vanilla ice cream has roughly 160 calories and 6 teaspoons of sugar (24 grams); or one 16-ounce bottle of sweetened ice tea has 12 teaspoons of sugar (48 grams) and 170 calories.
The fact is, sugar is everywhere and has many hidden names (evaporated cane juice, dextrose, brown rice syrup), some of which we think are better for us than others (honey, raw sugar). But the truth is sugar is sugar and we get too much of it.
So take a look at the nutrition label on the foods you eat for the day and add up the sugars. Chances are you’ll be surprised to see the sugars in that “all-natural cereal” or “healthy” glass of chocolate soy milk. Just remember that milk and fruit sugars occur naturally.
--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing
Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
Thursday, June 3, 2010
Thursday, April 1, 2010
Want to Improve Your Health? Put Down That Salt Shaker and Watch Your Sodium
Salt is everywhere - in that can of soup, deli sandwich, restaurant meal and even in that handful of roasted nuts. In fact, most people don’t even realize they are eating it and think that just because they don’t add it up, it’s not there.
But surprise, surprise it’s there and we need to reduce it because our sodium intake has skyrocketed. A recent study in the New England Journal of Medicine found that if Americans reduced their sodium intake by a half a teaspoon a day (1,200 milligrams) our nation could save a whopping $10 to 24 billion in health care costs per year. Pretty astounding!
But what’s more is how this amounts to our health per year. It’s predicted that it would reduce the number of new cases of coronary heart disease by 60,000 to 120,000; 32,000 to 66,000 strokes; and 54,000 to 99,000 heart attacks, totaling a reduced number of deaths by 44,000 to 92,000 per year.
This is a very big bang for our buck that really doesn’t require much work, just some help from our restaurants and food industry. With 75 to 80 percent of our salt intake coming from processed foods, we need to put our foot down and learn from other countries such as the United Kingdom who have collaborated with the food industry and put regulations on salt content.
In fact, Mayor Michael Bloomberg of New York City recently did this and called on local chain restaurants and food producers to reduce the sodium in their foods by 25 percent over the next five years. Hopefully, other cities and states will follow his actions.
But until then you can do your part to reduce your blood pressure. Read labels, search for nutrition facts online, cook at home using whole foods, reduce your intake of processed foods and dine out less. Know that the Department of Agriculture and Health and Human Services currently recommended 2,300 mgs of sodium per day and 1,500 mgs for those who already have high blood pressure, middle aged and older adults, and African Americans. I urge you to count your intake: You might be surprised what you find(hint just 3 slices of deli ham has 700 mgs of sodium)!
--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing
But surprise, surprise it’s there and we need to reduce it because our sodium intake has skyrocketed. A recent study in the New England Journal of Medicine found that if Americans reduced their sodium intake by a half a teaspoon a day (1,200 milligrams) our nation could save a whopping $10 to 24 billion in health care costs per year. Pretty astounding!
But what’s more is how this amounts to our health per year. It’s predicted that it would reduce the number of new cases of coronary heart disease by 60,000 to 120,000; 32,000 to 66,000 strokes; and 54,000 to 99,000 heart attacks, totaling a reduced number of deaths by 44,000 to 92,000 per year.
This is a very big bang for our buck that really doesn’t require much work, just some help from our restaurants and food industry. With 75 to 80 percent of our salt intake coming from processed foods, we need to put our foot down and learn from other countries such as the United Kingdom who have collaborated with the food industry and put regulations on salt content.
In fact, Mayor Michael Bloomberg of New York City recently did this and called on local chain restaurants and food producers to reduce the sodium in their foods by 25 percent over the next five years. Hopefully, other cities and states will follow his actions.
But until then you can do your part to reduce your blood pressure. Read labels, search for nutrition facts online, cook at home using whole foods, reduce your intake of processed foods and dine out less. Know that the Department of Agriculture and Health and Human Services currently recommended 2,300 mgs of sodium per day and 1,500 mgs for those who already have high blood pressure, middle aged and older adults, and African Americans. I urge you to count your intake: You might be surprised what you find(hint just 3 slices of deli ham has 700 mgs of sodium)!
--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing
Monday, March 8, 2010
Get the Whole Story Behind Whole Grains to Receive the Most Nutritional Benefit
Take a walk down the bread and cereal aisle and chances are your head will be spinning. Grain products have come a long way and it’s not all good. Before it was clear-cut what was whole grain and what was not. But now you have to do your homework. Even as dietitian I can be fooled until I get the facts: the ingredients list.
Take the bread aisle. The outside of the packaging is the marketing ploy. A product that states multi-grain, hearty grains, made with whole grains, or high in fiber isn’t necessarily whole grains. You need to look at the ingredient list for the word “whole,” such as whole wheat. This should be the first ingredient. If you see refined white flour, enriched wheat flour, unbleached wheat flour, or just wheat flour it’s not the real deal.
Next take a stroll down the cereal aisle. With so many varieties and claims what’s real? Again, look for the word whole, or ingredients such as oat flakes, rolled oats and bran (it’s not a whole grain but contains good stuff like fiber). Rice, rice flour, corn flour, corn meal, wheat flakes and wheat flour are not whole grains.
Also keep an eye on fiber and sugar. Shoot for three grams or greater of fiber per 100 calories and make it intact fiber from bran. Companies have started adding ingredients that count as fiber such as inulin (chickory root), oat and soy fiber, maltodextrin, gums, and starches polydextrose and psyllium. As for sugar, a good goal is less than five grams of sugar per 100 calories (this can be tricky as it does not include fruit such as raisins).
There are a lot of gimmicks out there. Do your homework to get your best bang for your buck. And be aware that just because it has fewer calories doesn’t mean it is better for you. Your best plan of attack is to stick with the originals and steer clear of those crunches and clusters.
--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing
Take the bread aisle. The outside of the packaging is the marketing ploy. A product that states multi-grain, hearty grains, made with whole grains, or high in fiber isn’t necessarily whole grains. You need to look at the ingredient list for the word “whole,” such as whole wheat. This should be the first ingredient. If you see refined white flour, enriched wheat flour, unbleached wheat flour, or just wheat flour it’s not the real deal.
Next take a stroll down the cereal aisle. With so many varieties and claims what’s real? Again, look for the word whole, or ingredients such as oat flakes, rolled oats and bran (it’s not a whole grain but contains good stuff like fiber). Rice, rice flour, corn flour, corn meal, wheat flakes and wheat flour are not whole grains.
Also keep an eye on fiber and sugar. Shoot for three grams or greater of fiber per 100 calories and make it intact fiber from bran. Companies have started adding ingredients that count as fiber such as inulin (chickory root), oat and soy fiber, maltodextrin, gums, and starches polydextrose and psyllium. As for sugar, a good goal is less than five grams of sugar per 100 calories (this can be tricky as it does not include fruit such as raisins).
There are a lot of gimmicks out there. Do your homework to get your best bang for your buck. And be aware that just because it has fewer calories doesn’t mean it is better for you. Your best plan of attack is to stick with the originals and steer clear of those crunches and clusters.
--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing
Tuesday, January 5, 2010
Want a Healthier You in 2010? Making Small Changes Can Have Huge Benefits
So, another year has flown by and believe it or not it’s not just a new year but a new decade. Where does time go? I reflect back on my life ten years ago and it’s amazing how much different life was then. But one thing remains the same: my commitment to wellness, including eating healthy and exercising.
However, it wasn’t always this way but through lifestyle changes I made it happen. So, my goal for you this year is not to make another resolution to go on a diet, but to look for ways to make lifestyle changes happen.
Diets are only good if it teaches you behavioral modification, which involves eating healthy and exercising. I hear it every day: “I lost 20 pounds following this diet but I gained it all back.” My first question back is, “Did you go off the diet or stop exercising?” You can’t expect to maintain your weight loss if you go back to your old ways. After all, how did you put the weight on in the first place?
In our minds we think of diets as a short term intervention. But we need to change that mindset. Think of how you can make healthier changes. Maybe you reduce your eating out and make healthier meals at home or brown bag your lunch. Whatever healthy changes you make will only lead you in the right direction. Remember, nothing happens overnight and there is no right or wrong.
Lifestyle changes are goals that we work towards. Chances are if we dive straight in then we will be overwhelmed and fail. But if we incorporate changes more slowly, then we can work them into our lifestyles. For starters, each week set a time and day to exercise and put them into your appointment book. Then gradually increase the days to fit them into your schedule.
This year make a resolution to your own wellness – whatever might be. The Martin Memorial Center for Health and Healing offers individual and group weight-management programs, smoking-cessation programs and diabetes education. Make a commitment to yourself. Call our office at (772) 223-4916 for more information.
-- Beth St.Louis MS, RD, LD/N
Program Dietitian, Center for Health and Healing
However, it wasn’t always this way but through lifestyle changes I made it happen. So, my goal for you this year is not to make another resolution to go on a diet, but to look for ways to make lifestyle changes happen.
Diets are only good if it teaches you behavioral modification, which involves eating healthy and exercising. I hear it every day: “I lost 20 pounds following this diet but I gained it all back.” My first question back is, “Did you go off the diet or stop exercising?” You can’t expect to maintain your weight loss if you go back to your old ways. After all, how did you put the weight on in the first place?
In our minds we think of diets as a short term intervention. But we need to change that mindset. Think of how you can make healthier changes. Maybe you reduce your eating out and make healthier meals at home or brown bag your lunch. Whatever healthy changes you make will only lead you in the right direction. Remember, nothing happens overnight and there is no right or wrong.
Lifestyle changes are goals that we work towards. Chances are if we dive straight in then we will be overwhelmed and fail. But if we incorporate changes more slowly, then we can work them into our lifestyles. For starters, each week set a time and day to exercise and put them into your appointment book. Then gradually increase the days to fit them into your schedule.
This year make a resolution to your own wellness – whatever might be. The Martin Memorial Center for Health and Healing offers individual and group weight-management programs, smoking-cessation programs and diabetes education. Make a commitment to yourself. Call our office at (772) 223-4916 for more information.
-- Beth St.Louis MS, RD, LD/N
Program Dietitian, Center for Health and Healing
Thursday, October 1, 2009
Confused About What You Should or Shouldn’t Eat? Just Ask the Dietitian
Dear Dietitian,
I don’t know what to eat. I know that I shouldn’t eat fast food or fill up on lots of sweets but then what should I eat?
Sincerely,
What Should I Eat?
If you feel confused by all the food hype and diets that flood the market you’re not alone.
Each day I see patients that come into my office not knowing what to do. For basics, think of how you can get the best bang for your buck. You want to eat foods that fill you but for less calories. After all, who wants to be hungry and left feeling deprived? So what it comes down to is choosing the right foods.
For starters your mom always told you to eat veggies. Veggies fill you up for little calories. They have fiber and water which goes a long way, which is why fruit is also a good snack but portion-controlled.
What else fills you up? Protein does, but think lean: fish, chicken, turkey and beans. And believe it or not, fat does. Yes fat. The low-fat craze is over and now the focus is on healthy fats, such as omega-3’s (which you can find in fish), nuts and healthy oils such as olive and canola.
Whole grains are also a good bite but just don’t overdo them. Look at the sugar content. A good goal is less than five grams per 100 calories for breads or cereals. And what about sweets? Think in moderation and serving size. Certainly all that sugar does not do your body any good.
Which brings me to another subject: liquid calories. Just think, if you drink two 12-ounce sodas a day that’s roughly 300 empty calories that you could use more wisely. And lastly, don’t be afraid to add a couple servings of dairy to your diet.
So how do you put this into practice? A simple way is to use the plate method. Fill half your plate with veggies, a quarter with protein and quarter with a whole-grain starch. Think stir fries and be creative! Or maybe instead of having that large bagel topped with cream cheese, you substitute it for a half cup of oatmeal with low-fat milk, blueberries and some nuts. You’ll save yourself about 250 calories. Not a bad way to start the day.
To sum it up: eat real food. Make vegetables the main course, choose lean protein, healthy fats, beans and nuts, fruits, whole grains and everything in moderation. Get rid of the junk that disguises itself as healthy such as those bars that are sitting in your cabinet.
--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing
I don’t know what to eat. I know that I shouldn’t eat fast food or fill up on lots of sweets but then what should I eat?
Sincerely,
What Should I Eat?
If you feel confused by all the food hype and diets that flood the market you’re not alone.
Each day I see patients that come into my office not knowing what to do. For basics, think of how you can get the best bang for your buck. You want to eat foods that fill you but for less calories. After all, who wants to be hungry and left feeling deprived? So what it comes down to is choosing the right foods.
For starters your mom always told you to eat veggies. Veggies fill you up for little calories. They have fiber and water which goes a long way, which is why fruit is also a good snack but portion-controlled.
What else fills you up? Protein does, but think lean: fish, chicken, turkey and beans. And believe it or not, fat does. Yes fat. The low-fat craze is over and now the focus is on healthy fats, such as omega-3’s (which you can find in fish), nuts and healthy oils such as olive and canola.
Whole grains are also a good bite but just don’t overdo them. Look at the sugar content. A good goal is less than five grams per 100 calories for breads or cereals. And what about sweets? Think in moderation and serving size. Certainly all that sugar does not do your body any good.
Which brings me to another subject: liquid calories. Just think, if you drink two 12-ounce sodas a day that’s roughly 300 empty calories that you could use more wisely. And lastly, don’t be afraid to add a couple servings of dairy to your diet.
So how do you put this into practice? A simple way is to use the plate method. Fill half your plate with veggies, a quarter with protein and quarter with a whole-grain starch. Think stir fries and be creative! Or maybe instead of having that large bagel topped with cream cheese, you substitute it for a half cup of oatmeal with low-fat milk, blueberries and some nuts. You’ll save yourself about 250 calories. Not a bad way to start the day.
To sum it up: eat real food. Make vegetables the main course, choose lean protein, healthy fats, beans and nuts, fruits, whole grains and everything in moderation. Get rid of the junk that disguises itself as healthy such as those bars that are sitting in your cabinet.
--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing
Friday, July 31, 2009
Want to Go Out to Eat? Do Your Homework to Find Healthy Options
Last week I gave a lesson on eating out – or should I say it is more like filling up and filling out. America’s restaurants seem to be in competition to determine who can dish you up the best bang for your buck – that is, the quickest heart attack.
Romano’s Macaroni Grill has a shot to win in the Italian category with their spaghetti and meatballs topping 1,800 calories, 57 grams of bad fat (saturated), and 4,900 grams of sodium. It’s like asking for a side of high cholesterol, please.
Restaurants are continuing to dish out these meals and they are growing increasingly larger. We poke fun at it, but it’s the industry and bottom line that is clogging our arteries, raising our blood pressure and contributing to diabetes and obesity.
Why do we need to have all this fat? What makes a burger that delivers 141 grams of fat and 1,940 calories (Ruby Tuesday’s Colossal Burger) better than a regular old Quarter Pounder with Cheese (510 calories, 26 grams of fat)? I thought that was bad enough. And is this food even good? I hear my stomach calling and I hear pain.
To put this in perspective, most people shouldn’t eat more than 2,000 calories a day, 20 grams of bad fat and greater than 2,300 mgs of sodium. What’s scary is that most people don’t have a clue how much they’re eating. One study showed that consumers underestimated their meals by 632 calories. Now we add up those extra pounds and see where we went wrong.
New York City has led the way by requiring restaurants to post nutrition facts and more than 20 other cities are considering the same regulations. How do you think you would react to see that morning muffin snack sets you back 630 calories?
I hope this menu label law continues to spread because at least consumers can be in the know. But until this happens the key is to know before you go. Check out the company’s Web site or do a Google search. You can also find healthy options by checking out healthydiningfinder.com.
Eating out can be healthy if you do your homework.
--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing
Romano’s Macaroni Grill has a shot to win in the Italian category with their spaghetti and meatballs topping 1,800 calories, 57 grams of bad fat (saturated), and 4,900 grams of sodium. It’s like asking for a side of high cholesterol, please.
Restaurants are continuing to dish out these meals and they are growing increasingly larger. We poke fun at it, but it’s the industry and bottom line that is clogging our arteries, raising our blood pressure and contributing to diabetes and obesity.
Why do we need to have all this fat? What makes a burger that delivers 141 grams of fat and 1,940 calories (Ruby Tuesday’s Colossal Burger) better than a regular old Quarter Pounder with Cheese (510 calories, 26 grams of fat)? I thought that was bad enough. And is this food even good? I hear my stomach calling and I hear pain.
To put this in perspective, most people shouldn’t eat more than 2,000 calories a day, 20 grams of bad fat and greater than 2,300 mgs of sodium. What’s scary is that most people don’t have a clue how much they’re eating. One study showed that consumers underestimated their meals by 632 calories. Now we add up those extra pounds and see where we went wrong.
New York City has led the way by requiring restaurants to post nutrition facts and more than 20 other cities are considering the same regulations. How do you think you would react to see that morning muffin snack sets you back 630 calories?
I hope this menu label law continues to spread because at least consumers can be in the know. But until this happens the key is to know before you go. Check out the company’s Web site or do a Google search. You can also find healthy options by checking out healthydiningfinder.com.
Eating out can be healthy if you do your homework.
--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing
Tuesday, May 26, 2009
When School’s Out for Summer, Don’t Let Kids’ Healthy Eating Habits Take a Break
With school almost out and the lazy, hazy days of summer here, our kids are eager for freedom to begin. Ah, those good ol’ days of fun: sleeping late, cool summer treats and being homework free. But with no routines and hot summer days, the novelty of freedom soon turns to boredom and leaves our kids with the ultimate question of, “what can we do now?”
Some kids may think they are hungry and head straight to the fridge or wait for the ice cream man to do his daily rounds. That’s when the vicious cycle of poor eating habits begins with regular ice cream stops, hot dogs at the ballpark and cotton candy at the fair.
So as our kids kick back this summer, think of what you can do to keep your child active and his or her eating up to par. Sure it’s hotter than heck and all our kids want to do is lounge. But find ways to keep them active. Play games in the pool, take a bike ride, have an evening of hide and seek, or a day of Wii in the AC.
Sweets are part of the summer fun, but make it a special affair – a cool summer treat to have once a week. In turn, have healthy snacks on hand that give kids the nutrients they need, such as creamy non-fat yogurt, fresh summer fruit, trail mix, or garden veggies and a low fat dip.
Make breakfast a routine. Always have healthy options like whole-grain cereal, oatmeal pancakes, fruit smoothies or their choice of eggs. Try to include protein at each meal – it will help fill them up and keep their energy levels soaring.
Take a break from fast food and see how easy grilling can be. Make eating a family affair by insisting on eating home-prepared dinners together. You can even get the kids involved by giving them something to do and making it a little easier on you.
As the days heat up, have plenty of cold water or low-calorie beverages around. For a twist on water add your favorite fruit, such as strawberry or kiwi, ice and voila! Be careful with juices and sport drinks, which are filled with sugar and empty calories that go straight to the waist.
Whatever you do this summer, enjoy the time with the kids and remember that you are the best role model that can shape your kids!
--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing
Some kids may think they are hungry and head straight to the fridge or wait for the ice cream man to do his daily rounds. That’s when the vicious cycle of poor eating habits begins with regular ice cream stops, hot dogs at the ballpark and cotton candy at the fair.
So as our kids kick back this summer, think of what you can do to keep your child active and his or her eating up to par. Sure it’s hotter than heck and all our kids want to do is lounge. But find ways to keep them active. Play games in the pool, take a bike ride, have an evening of hide and seek, or a day of Wii in the AC.
Sweets are part of the summer fun, but make it a special affair – a cool summer treat to have once a week. In turn, have healthy snacks on hand that give kids the nutrients they need, such as creamy non-fat yogurt, fresh summer fruit, trail mix, or garden veggies and a low fat dip.
Make breakfast a routine. Always have healthy options like whole-grain cereal, oatmeal pancakes, fruit smoothies or their choice of eggs. Try to include protein at each meal – it will help fill them up and keep their energy levels soaring.
Take a break from fast food and see how easy grilling can be. Make eating a family affair by insisting on eating home-prepared dinners together. You can even get the kids involved by giving them something to do and making it a little easier on you.
As the days heat up, have plenty of cold water or low-calorie beverages around. For a twist on water add your favorite fruit, such as strawberry or kiwi, ice and voila! Be careful with juices and sport drinks, which are filled with sugar and empty calories that go straight to the waist.
Whatever you do this summer, enjoy the time with the kids and remember that you are the best role model that can shape your kids!
--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing
Thursday, May 1, 2008
Shop to Keep You and Your Wallet Healthy
Ouch!
I just got back from the grocery store. It makes me wish that the answer to my mother’s old question, “Do you think money grows on trees?” was a resounding, “Yes, it does!” Well, since we all know that isn’t the case, here are a few tips on healthy eating on a budget.
Write out a shopping list. Wandering aimlessly aisle to aisle not only ensures that you will forget something important, it will likely cost you more money. Before going to the grocery store, take an inventory of your kitchen. This will help you to prevent duplication, and ensure that you will not inadvertently stock up on perishable items that will reach their expiration date long before you can eat them.
Check grocery circulars for sales and coupons, but use them wisely. If you purchase an item because it’s on sale, or 2-for-1, but it’s something you would never buy otherwise, this isn’t really a bargain. On the other hand, if something you regularly use goes on sale, stock up! Remember that meat should not be the star of your meal. Keeping portion sizes at 3 ounces (roughly the size of a deck of cards) means more servings per package. Buying meat on sale and freezing it in ready to cook portions will save you time and money.
Purchase produce carefully. If you won’t use it before it spoils, don’t buy it. It might make sense for you to buy frozen veggies, a nutritious alternative to fresh. You might also want to buy a smaller amount of produce rather than the pre-packaged produce on the shelf. That one pound bag of green beans is not a bargain if they go bad before you cook them.
Don’t go shopping when you are hungry. This one needs no explanation, but is an important strategy to avoid over-spending.
Happy, healthy shopping (and eating) to you all.
--Rosemarie Lembo James, RD, CNSD, LD/N
Clinical Director, Nutrition Services
I just got back from the grocery store. It makes me wish that the answer to my mother’s old question, “Do you think money grows on trees?” was a resounding, “Yes, it does!” Well, since we all know that isn’t the case, here are a few tips on healthy eating on a budget.
Write out a shopping list. Wandering aimlessly aisle to aisle not only ensures that you will forget something important, it will likely cost you more money. Before going to the grocery store, take an inventory of your kitchen. This will help you to prevent duplication, and ensure that you will not inadvertently stock up on perishable items that will reach their expiration date long before you can eat them.
Check grocery circulars for sales and coupons, but use them wisely. If you purchase an item because it’s on sale, or 2-for-1, but it’s something you would never buy otherwise, this isn’t really a bargain. On the other hand, if something you regularly use goes on sale, stock up! Remember that meat should not be the star of your meal. Keeping portion sizes at 3 ounces (roughly the size of a deck of cards) means more servings per package. Buying meat on sale and freezing it in ready to cook portions will save you time and money.
Purchase produce carefully. If you won’t use it before it spoils, don’t buy it. It might make sense for you to buy frozen veggies, a nutritious alternative to fresh. You might also want to buy a smaller amount of produce rather than the pre-packaged produce on the shelf. That one pound bag of green beans is not a bargain if they go bad before you cook them.
Don’t go shopping when you are hungry. This one needs no explanation, but is an important strategy to avoid over-spending.
Happy, healthy shopping (and eating) to you all.
--Rosemarie Lembo James, RD, CNSD, LD/N
Clinical Director, Nutrition Services
Friday, January 18, 2008
Making Health Changes in 2008
Are you ready for change?
We’re not talking about a new change in our presidency here, but a new change in you! We are almost a month into the New Year and while many of you are still in the resolutions mode, have you actually made healthy changes? What unhealthy baggage from 2007 you will leave behind?
There is a plethora of health information out there for you to consume, whether it’s from the Internet, TV and print ads, or your wheat-germ eating, marathon-running, healthy neighbor. Despite this saturation-information age, the healthy path for you can still be misguided, and what works for one person will not work for the next.
Even if you have found something that interests you, doesn’t break your bank and sounds good, are you ready for change? Are you ready to do your part? Leading behavioralists tell us that behavior modification or behavior change comes in stages. One of those theories, called “Stages of Change” breaks it down into the following categories. Ask yourself which stage you are in:
· Pre-contemplator – individual not considering change
· Contemplator – individual favors change but hasn’t adopted an action plan
· Planning – individual selected a strategy but hasn’t used it yet
· Action – attempts are being made (stop smoking, lose weight, adhere to the doctor’s advice, etc.)
· Maintenance – individual makes deliberate attempts to continue the change behaviors
Then, there’s lapse and relapse, a temporary or permanent return to the previous behavior (back to smoking, eating high fat, not taking medications as prescribed). You need to call out for help if you are in these stages!
Statistics tell us that the further down the change continuum you are, the better your chances of success in adopting permanent change.
If you are a pre-contemplator or contemplator, it may not be a good idea to lay down money on a weight-loss program until you are ready for change. You may serve your needs better by reading more materials, checking out options, asking more questions. All the health education programs offered to you won’t make a difference until you are ready for change.
If you are in the planning stage, now is the time to sign up for a behavior modification program, such as our HealthyLIFE weight-management programs or our Living Tobacco Free program. You are ready for change and should jump into action, because you will get a return on your investment. If you are in the action and maintenance phase, good for you! Keep doing what you are doing and continue to create a healthy environment for yourself.
So, if you are ready for change, then it’s time to sign on the dotted line!
--Lani Kee
Manager, Martin Memorial Center for Health and Healing
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