September 2003 "Tips"

Weight Loss Tip:

Increasing Your Veggies!

(By: Kimberly A. Tessmer, RD LD)

 

The New American Plate pushes vegetables to the spotlight and focuses on their amazing ability to decrease our risk for chronic diseases and help us to control our weight.  Vegetables are full of vitamins, minerals, phytochemicals, fiber and other disease fighting nutrients as well as very low in calories and fat.  The idea is to have meats take up only a small portion of your meal plate and to have plant-based foods make up the rest.

 

Here are some tips to increase those veggies at every meal:

* Add frozen vegetables to canned soup, your favorite casserole, meatloaf or lasagna.

 

* Buy a bag of baby carrots to toss in your briefcase or desk drawer to nibble on throughout the day.

 

* When at the salad bar, fill up your plate with salad greens first.

 

* When making pasta with vegetables, decrease the amount of pasta and increase the amount of veggies.

 

* Try a new vegetable each week.  Maybe something you thought you dislike is something that may taste better to you now.  Look up new recipes to make eating vegetables fun and exciting.

 

* Keep cleaned, raw veggies in the frig. for a quick and easy snack for the whole family.  

 

* When you do eat a serving of veggies make it a LARGE portion.

 

* Go Mexican and top your chicken breast with salsa- fresh salsa is even tastier! 

 

* Grow some easy veggies in a garden in the yard such as tomatoes, lettuce, cucumbers, onions, etc...  Fresh vegetables from the garden are delicious, fresh and much cheaper!  Make it a fun activity for the entire family.

 

* Need a quick pick-me-up try a V8 juice!

Nutrition News: 

The NEW American Plate

(By: Kimberly A. Tessmer, RD LD)

 

The American Institute for Cancer Research (AICR) has recently introduced a highly successful approach to eating that incorporates more plant-based foods.  A diet higher in plant-based foods can help to fight obesity and chronic illnesses such as heart disease, type 2 diabetes and cancer.  The AICR recommends filling your plate with 2/3 or more of vegetables, fruits, whole grains and beans and 1/3 or less of fish, poultry or red meat.  The idea is to decrease animal proteins and increase plant-based foods such as vegetables.  The New American Plate reduces servings of meat to no more than 3 ounces (the size of a deck of cards) and increases vegetables, fruits, whole-grains and beans to three or more servings on each plate.  

 

The New American Plate makes  it easier than ever to create meals that lower your risk for cancer and other chronic diseases while helping you to manage your weight. 

Fitness Fun:

Plan Your Workouts Ahead of Time!

(By: Kimberly A. Tessmer, RD LD)

 

It can be way to easy to put off your workouts or to make up excuses why you can't get to it today!  It pays to plan ahead by using a few tricks.  If you are planning to go to the gym in the a.m. pack your gym bag the night before. You'll be less likely to find excuses not to get up and work out if you've got everything ready ahead of time.  Plan your workouts on a calendar or in your appointment book.  That way you can plan your workouts for the week and not find an excuse why you can't fit them in.  You can use the calendar on my web site to help you out (http://www.nutrifocus.net/calendar/Sept.htm).  Post it on your frig. so you don't forget your plans for the week!