January 2003 "Tips"

Weight Loss Tip:

Healthier Comfort Foods

(By: Kimberly A. Tessmer, RD LD)

A big pot of soup, a bowl of chili or a casserole on a cold day makes the perfect meal and can make you feel warm all over. Making these meals fit into your weight management program and making them healthier can be easy.

Soups, stews, chili and casseroles often contain meat, vegetables and most times cheese. Making them healthier starts by shifting the balance between some of the ingredients.

Increasing the vegetables or adding beans can increase the volume and thickness of the dish. Dried navy, kidney or black beans are good options. Vegetables such as potatoes, zucchini, turnips and carrots can further increase the thickness and add lots of different nutrients and nutrition to your dish.  If the dish contains cheese opt for a lower-fat version and/or cut down on the amount of cheese used.

Use lean meats in your dishes and trim the fat from meat before adding it to the pot.  If using chicken or turkey leave the skin off and stick to the white meat to reduce fat even further. Browning meat first and draining the grease as well as rinsing the meat can make the dish even leaner. It's easy to make winter dishes healthier, tastier and leaner with just a few quick adjustments.  Use your imagination and make the dish your own creation!

Nutrition News: 

The ALL Important New Year's Resolutions!

(By: Kimberly A. Tessmer, RD LD)

Well, another year has quickly passed and a new one is now hear.  Make this your year to focus on your health.

New Year's resolutions are often about starting or stopping certain behaviors.  The problem with resolutions is that most of the time they are broken before they even get started.  As you look to this new year, make your resolution to learn how to implement healthier behaviors into your life.  Most importantly make your resolutions realistic and reachable!!

Decide how you can realistically incorporate regular physical activity into your daily routine. Developing a plan and even writing that plan down will make it easier to follow and decrease the likelihood that you will quit.

When it comes to eating, start slow and start with making healthier choices.  Develop small goals for yourself and when one goal is reached start with the next.  Habits don't change overnight so give yourself time to change!!  Use the Food Guide Pyramid as a guide to help you start eating healthier. Plan small frequent meals, and most importantly, learn to enjoy the healthy food that you eat.

Happy New Year!

Fitness Fun:

Safety Tips and Helpful Hints in the Weight Room

(By: Nikki Pawlowski, B.S.) 

1.The idea is to maintain neutral spinal alignment when working with weights.

2.Always use slow and controlled motion. If you are on a weight machine avoid letting the weights slam.

3.Exhale on the exertion (or through the "sticking point").

4.If you are seated with back support, remain seated throughout the motion of the exercise, keep your back resting against the support. Maintain erect posture.

5.If you are standing using free weights, feet shoulder width apart and knees slightly bent. Shoulders relaxed and abdominals slightly contracted.

6.If you cannot maintain proper alignment the weight is too heavy.

7.Let your muscles rest about 30-60 seconds between sets.

8.Pay close attention to proper alignment. There is a tendency to lose alignment (for e.g. arch the back) when the muscles become fatigued. When this happens you increase your risk of injury.