How are your resolutions going?

With the New Year, resolutions to eat better and exercise more have likely been made by many. However, creating broad goals such as these make it easy to falter. Fortunately, it is possible to gain healthier eating habits and engage in more physical activity if small changes are implemented one at a time. It is easy and understandable to become overwhelmed with change, especially when it pertains to one’s diet and overall lifestyle. In this post, simple and manageable ways to incorporate healthy changes into one’s life will be provided and briefly discussed.

Source

Many people have heard the phrase, “breakfast is the most important meal of the day”, but what does it really mean? Breakfast is literally breaking the fast. When one wakes up from a night of sleep, the body requires fuel, i.e. food, to replenish nutrients that were metabolized to maintain the body’s primary functions. If one does not eat anything within a couple of hours of waking, then the body is forced to resort to other stores and parts of the body to obtain fuel. For this reason, it is very important to eat a healthy breakfast in order to set one up for a day of balanced eating. Try to include a whole grain, a protein such as nuts, nut butter, or an egg, and a source of nonfat or low fat dairy to achieve a well-balanced breakfast. For those individuals who do not regularly consume breakfast, this could be set as the first small change.
 

In the office environment, it is easy to snack too much on the candy that may be in the office or the sweets that are left in the break room. Another small change that can be set is to limit the intake of these foods. For some individuals, it may be unreasonable to completely give them up, and this is certainly understandable. Instead, it may be more realistic to set a limit of only enjoying these foods once or twice a week.

 

With hectic work schedules and other life demands, it can be difficult to incorporate physical activity. Thankfully, there are ways to increase one’s physical activity by doing things such as parking farther away from the store, taking the stairs instead of the elevator, and going on a walk during part of one’s lunch break. One could resolve to integrate these changes one at a time rather than all at once. Again, once an individual feels comfortable with the change, (s)he could then focus on the next small change.

 

Hopefully, this post has made the resolutions to exercise more and eat better less intimidating and much more achievable. Remember that one is not a failure if (s)he slips up in some way. Just take it as a learning experience and press onward. Not one person is perfect, and perfection should not be the desired outcome. Feel a sense of pride every time a small change is achieved. Know that every small change adds up and the ultimate prize is a healthier body!

Submitted by:

UTK Dietetic Intern

Happy New Year from Eat Right Knox!

Physical Activity Recommendations for Weight Loss

To maximize benefits, exercise should be done in at least 10 minute bouts. For weight loss or weight maintenance, follow the recommendations below:

1. At least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

• Aerobic activity not only burns calories, but it also keeps your heart healthy.

2. At least twice per week, participate in strength training exercises like weight lifting or weight baring activities.

• Strength training increases muscle mass. When muscle mass increases more calories are burned to maintain this new mass. With more muscle, more calories are burned to stay alive, which means metabolic rate increases. This can help aid with weight loss.

*Table estimates calories burned on average based on different weights. Actual calories burned may differ based on intensity of workout and person’s weight. Talk with your doctor to ensure your health is compatible with exercise. (Source: http://www.mayoclinic.com/health/exercise/SM00109)

Submitted by:
UTK Dietetic Intern

Exercise Tips for Weight Loss and Weight Maintenance

Exercise can help at every age and is essential to any weight loss or weight maintenance regimen. If calories burned are greater than calories taken in, then weight loss will occur. Many people feel overwhelmed when it comes to exercise. The good news is that you can start out slow then build up, and every bit helps. Check with your doctor to ensure it is safe for you to start exercising.

Here are some tips if you are just starting out:

• Read about the benefits of exercise for motivation
• Exercise offers many benefits for physical and mental health
• See this website for examples: http://www.cdc.gov/physicalactivity/everyone/health/index.html
• Start slowly by introducing exercise bouts lasting about 10 minutes a few times a week
• Don’t over-do exercise at first to avoid soreness or feelings of inadequacy
• Set goals for exercise
• Make specific and reasonable goals to stay on top of exercise
• Example: I will exercise for 45 minutes next week. I will break this down into 15 minutes of exercise on Monday, Wednesday and Friday after work. I will record my exercise in a diary.
• Track your exercise (minutes and type) in a physical activity diary
• Reward met exercise goals with a non-food treat
• Example: Shopping, fishing, hiking, or spending time with a loved one you don’t see often.
• Make it fun
• Pick activities that are enjoyable
• Get an exercise buddy
• Set time to take each day for exercise
• Take an hour of TV time or find other time to make for exercise; this will help make a habit of being active
• Exercise with friends or family
• Get a support system in place to help stick with an activity plan
• Example: Exercise with your spouse, best friend or dog.

Submitted by:
UTK Dietetic Intern

"Get Your Plate in Shape" Boot Camp

Thank you so much to everyone who came out to our "Get Your Plate in Shape" Boot Camp on March 24th! An even bigger thank you to Fort Sanders Health & Fitness Center for providing the space and fitness instructors for our event!

Enjoying a heart-pumping Step class!

Sugar Overload presentation with Peggy Pratt, PhD, RD (Registered Dietitian from Radiant Nutrition)

An energetic Zumba class!

To wrap up the Boot Camp, we had a Nutrition for Exercise discussion with Casey Peer, MS, RD, LDN (Registered Dietitian with Provision Health & Wellness).

Attendees received goody bags with pedometers, coupons, citrus peelers, and other local information. We had wonderful prizes to giveaway from: Jason's Deli, Tomato Head, local Registered Dietitians, Neighborhood Barre, Kroger, Ingles, the Health Shoppe, Runners Market, and others!

We look forward to another successful Boot Camp during National Nutrition Month 2013!

"Get Your Plate in Shape" Part V: Physical Activity

Nutrition is just one part of the healthy living equation. The "Get in Shape" part of this year's theme reminds us to be physically active. Pick your favorite activities and get moving!

Be physically active your way
Pick activities that you like and start by doing what you can, at least 10 minutes at a time.

Every bit adds up and health benefits increase as you spend more time being active.

Children and teens: Get 60 minutes or more a day.

Adults: Get 2 hours and 30 minutes or more a week of activity that requires moderate effort such as brisk walking.

Want to get moving with a group of people?

Join us Saturday, March 24th for our first annual boot camp!

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

March 24: Get Your Plate in Shape Boot Camp! - FREE Event!

Announcing this year's National Nutrition Month® Event!

Please join us Saturday, March 24th for our first annual NNM Boot Camp!

This event is free. You can learn more on Facebook.

Videos: Nashville Public Television's Healthy Habits

Nashville Public Television's Healthy Habits is dedicated to bringing kids and parents information about nutrition, fitness, and safety.

But how can you watch here in Knoxville?

Easy - all of the videos are available on their website!

The Tennessee Dietetic Association's Media Spokesperson, Sarah-Jane Bedwell, RD, LDN, can be seen in Episodes #3, #4, #5, #10, #12, and #14... just to name a few!

Go on and check them out!

And stay tuned - on Thursday, March 1st, we will be announcing our events for National Nutrition Month 2012: Get Your Plate in Shape!

Reducing Obesity in the Workplace

A number of studies have found obesity significantly raises workers' compensation claims. Some companies are responding by offering healthier foods in their cafeterias, providing on-site fitness facilities and encouraging physical activity during work breaks.

If your company has not yet subscribed to these ideas, take the initiative yourself. Instead of coffee breaks, go for an exercise break:

• Walk to a different floor of the building (or across the building) to use the restroom.
• Walk up and down the stairs several times (even if you have nowhere in particular to go).
• Go for a walk at lunchtime. Recruit a friend to go with you.
• Keep a set of hand weights under your desk and do sets of curls or other arm exercises several times throughout the day.
• Do a set of lunges or squats at your desk.
• Walk to a colleague's desk instead of calling or emailing.
• Stand up and walk around while you are on the phone.
• S-T-R-E-T-C-H your arms, legs and back several times every day.
• Suggest a walking meeting to brainstorm ideas with colleagues.

Taking small "steps" to increase your activity level each day is a great way to build up to a bigger, more robust exercise plan. Spread the word, encouraging your coworkers to join you for these activities. A healthy workplace is a happy workplace.

For more tips on eating right whether at work, home or on the go, consult a registered dietitian in your area and visit the American Dietetic Association's Nutrition for Life.

Information from American Dietetic Association's Tip of the Day.