Dedham Health

Ready, Set, Motivation

By Diana Breault
DHAC Weight Loss Motivator

Staying motivated can be tough. Sometimes we take one step forward just to move 3 steps back.

This year, committing to goals and deadlines seem to be high everyones' priority list. However, many times these priorities dwindle into “I’ll get to that….eventually.”

Sometimes it is not good to go headstrong into a commitment. Instead, try easing into it.

Take exercise for example. If someone who has not exercised in years throws himself into the Boston Marathon, that person has a high risk of injuring himself, which may prevent him from exercising for another long period of time. On the other hand, if he slowly eases into a guided exercise routine with walking, jogging and running intervals, he may eventually progress into a regular marathoner.

Different people have many different ways of staying motivated. A few that I come across on a weekly basis in The Weight Loss Solution are:

1) My doctor says I will die if I keep eating the way I do
2) I want to fit into my favorite dress for my daughter’s wedding
3) Grandchildren
4) I do not feel comfortable in my own skin
5) High school reunion
6) I want to eliminate as many medications as possible

Family and friends can be great support networks to help you stay motivated and focused on your goals. Simply jotting down your goals for the New Year and keeping them in sight can better your chances of actually accomplishing them.

And you really can stick to your New Year resolutions. I have a client that stuck to his 2012 resolution and lost nearly 50 pounds and received fantastic marks on all medical blood tests. You can do it too!

Good luck!

Over-eaters Anonymous

By Diana Breault
DHAC Weight Loss Motivator

During the holiday season, people begin to creep into the category known as “Overeaters Anonymous.” These people usually practice mindful eating, but do not seem to practice good self control during the holiday season.

A meal that was first thought out to include one slice of roast beef, a scoop of mashed potatoes, 1 serving of eggplant calzone, and a bowl of salad soon turns into a week’s worth of calories consumed on one winter’s night! Before you know it, you are lying on the coach, moaning in pain from eating too much and slipping into a food coma.

So how and why do we let ourselves get to this point? Well first off, there are plenty of excuses that people allow themselves. I bet you know them. They are usually along the lines of “Well I don’t want to hurt grandma’s feelings for not eating her cheesecake,” or “I’ve been so good all year. I can splurge tonight.”

A red flag should be going up as soon as these words leave your lips. Making excuses for yourself to overeat is unacceptable. Turn it around and make it an accomplishment for yourself and instead say, “Hey, it’s Christmas and I didn’t even have a slice of chocolate pie” and leave it at that.

Also, if you are coming from a family that LOVES to talk, you can sometimes become preoccupied in conversation. Before you know it, you consumed your body’s weight in Hershey’s kisses. Slide the bowl out of reach and then converse. Making an extra effort to reach for the food item may cause you to grab it less often if at all.

Be sure to keep in mind on how you feel. Rate yourself on a comfort level. For example, put yourself in a category once your meal is finished: Are you still hungry? Comfortable? Comfortably full? Full? Stuffed? In pain? Be sure to stay at a comfortable setting. It’s no fun hanging around a dinner table with your pants unbuttoned.

Did you stay mindful about overeating during the holidays? If so, how?

Always Hungry? Top 5 Reasons Why

Sarah Galante
DHAC Group Fitness for All Director

You are working out, but not seeing the scale budge. Plus, you feel like you are hungry all the time! Want to know why? Examine your lifestyle - it may be causing you to overeat. Here are the top five reasons:

1) You drink to much – Alcohol can increase levels of gherlin, a hormone that makes you feel hungry according to scientists. So don’t be surprised if that extra class of wine or beer may make you eat more at dinner.

2) You watch to much T.V. – According to the USDA, if you watch more than two hours a day, you tend to consume larger amounts of high calorie snack foods, pizza, and sugary soft drinks.

3) You don’t catch your Z’s - A study from the University of Chicago stated that people ate 221 more calories from snack foods the day after they got only 5.5 hours of sleep, compared to when they slept 8.5 hours. Skimping on your z’s will lower your “full” hormone leptin and increase ghrelin, that hungry hormone.

4) You are burned out at work - Heavy workloads and and/or an overbearing boss can impact your eating habits according to the American Journal of Clinical Nutrition. Among the 230 woman in the study, those who felt burnt out were more likely to eat emotionally or uncontrollably.

5) You buy tiny treats  – don’t be fooled by the “fun size”. When high-calorie snacks come in small packages, people tend to eat more of them, according to the Journal of Consumer Research study.

You are putting so much effort and energy into your workouts here at DHAC! Stop sabotaging all of your hard work. When you feel yourself reaching for that extra treat, look to see if one of these is really the culprit. 

What are your noshing triggers? Share them with us!

The Most Important Meal of the Day

By Katie Barrett
DHAC Northeastern Co-op

Thanksgiving is a day dedicated to food. The scrumptious spread of turkey, mashed potatoes, stuffing… okay, I’m drooling. We think of this magnificent dinner as the most important meal of the day, right? WRONG. Even on this food driven holiday, we must remember to eat breakfast!

So many people think that they are “making room” for Thanksgiving dinner by skipping breakfast, but you are really setting yourself up for failure.

Here are some reasons why you should make breakfast on Thanksgiving the most important meal of the day:

1) Save calories! It is scientifically proven that breakfast eaters go on to eat FEWER calories throughout the rest of the day. Eating some lean protein (like egg whites) will keep you satisfied so that you don’t completely gorge yourself on stuffing once dinner rolls around.

2) Be more alert! Breakfast eaters are proven to have better brain function and quicker reaction times than people who don’t eat in the morning. Now you will be ready to catch the pumpkin pie before it hits the floor when Uncle Fred bumps into the dessert table.

3) Be happy! We all know what it feels like to be “hangry” (hungry + angry). If the last meal you ate was dinner the night before and the turkey doesn’t come out until 3, you very well may turn into the Grinch that ruined Thanksgiving.

What are your favorite tips for keeping the holiday munchies from ruining your weight loss efforts. We would love to know!

Choose Yogurt

By Elizabeth Quigley, RD, CDE
DHAC Nutritionist & Diabetes Educator

Taken a walk past the yogurt display lately at the supermarket? Yikes! There must be 100’s of choices! How to decide?

First of all, there are 3 main kinds of yogurt - regular, lowfat and skim. Regular yogurt is made from whole milk, and thus has a higher fat content. An example of this would be Yo Baby - which is geared to infant and toddlers who need the extra fat content for brain development. The lowfat and fat free yogurts would be a better choice for those watching their weight. For someone with diabetes, you would need to check the carbohydrate content, which can vary considerably. Yogurts marked “lite” are generally lower in carbohydrates and calories.

Yogurt can be an excellent snack choice any time of day. Most of them have between 80 - 150 calories and are packed with nutrients. It is a great source of protein - usually 8-9 grams/6 ou. Cup as well as an excellent source of calcium, B vitamins, potassium, magnesium and Vit. D. Calcium and Vitamin D play an important role in increasing bone mass and preventing osteoporosis.

The Greek style yogurts are even higher in protein - as much as 14 - 20 grams/cup. These yogurts have been strained several times to make them extra thick and creamy. The higher protein content makes these particularly filling and satisfying.

Another benefit of yogurt is that many of them contain probiotics. These are healthy bacteria that aid in digestion. Our intestinal tracts have thousands of tiny bacteria that work to keep a healthy gut. Sometimes these bacteria are destroyed by antibiotics. Yogurt can help replace these. Look for the term “Live and Active Cultures” on the label. Even people who are lactose intolerant can usually tolerate yogurt well.

All and all, it’s hard to find a better snack choice than yogurt. Enjoy!

The Missing Link

By Diana Breault
DHAC Weight Loss Coordinator 

Are you trying to lose weight, but feel a lack of support from others around you? Is the scale not budging even though you feel like you’re doing all that you can in order to melt the pounds away? There is a chance you are missing a certain something.

There’s a missing link that can help with the frustration of losing those extra pounds. It can guide you through your obstacles and clear your perspective on the challenges you face on a day-to-day basis. This missing link is a weight loss program.

Weight loss programs, such as The Weight Loss Solution program here at DHAC, provide a supportive and friendly environment for those interested in weight loss. They help you explore new behaviors that promote achieving and maintaining a healthy weight.

Participants are educated and encouraged to share any obstacles and/or successes they have encountered during their weight loss journeys. Class discussions help inform, empower, and motivate participants to live mindfully as they make choices about healthy eating and physical activity.

Weight loss programs hold a place of commonality for such a sensitive issue for many people. For individuals who may be on the fence about joining a weight loss support group, do a little research. Check out the statistics between individuals who embrace the support versus others who achieve weight loss on their own.

By joining a support group, you are held accountable for coming to the meetings and applying what you learn in class to your actual lifestyle.

At The Weight Loss Solution program here at DHAC, I provide a free orientation to those who are interested in learning more about the program and how it works. The successes I have seen through my members come from hard work, dedication, and honesty. They truly want to live a healthier life. The extra support the program offers is invaluable.

If you are interested in learning more, ask for me, Diana Breault, when you arrive at Dedham Health & Athletic and I will offer you that missing link.

Helping Your Child Reach a Healthy Weight

By Elizabeth Quigley, MS, RD, CDE
DHAC Nutritionist and Diabetes Coordinator 

These days there is a lot of concern about the health and fitness levels of American children. Legitimately so! The prevalence of overweight children between ages 6 - 11 has nearly tripled in the past 20 years going from 7% in 1980 to nearly 20% in 2008. Studies use a measurement called the BMI (Body Mass Index) which is a weight to height index. To classify a child as overweight, their BMI has to be above the 85th percentile for their age.

If your pediatrician has told you that your child is overweight, there are some goals you should strive for:

1. Help your child grow into his or her weight, rather than encourage weight loss. Weight loss in a child is not healthy. Your child will continue to grow taller, and if they can keep their weight fairly stable, their body will be more proportionate. If calories are restricted too much, then their growth in height may be stunted.  
2. Share a family meal at home together. Enjoy conversation - not T.V. Children who eat with their families enjoy more fruits and vegetables, grains and lowfat dairy. If your schedule does not allow for a dinner meal together, then choose a breakfast or lunch. 
3. Provide structure. Serve meals and snacks approximately every 3 - 4 hours. Do not allow a child to graze without limits. Anticipate your child’s hunger after school or sports activities and have healthy choices available such as fruit, popcorn, crackers and lowfat cheese, yogurt.etc. 
4. Control the eating environment at home. Don’t buy the chips, soda and candy. Have healthier options available for everyone. 
5. Practice portion control. Use smaller plates, bowls and glasses to make less food look like more. 
6. Encourage family exercise. Be a positive role model. Take a walk or bike ride with them. Bring them to the gym when you go. Kids are more likely to be active if their parents are.

Night Of The Leftover Candy

By Dodi Herk
DHAC Exercise Physiologist

I know we all struggle with how much candy we should buy for Halloween. It’s a hard balance of having enough for every kid and not having too much left over to tempt your sweet tooth. Here are some suggestions on what to do with that bowl of candy at the end of the night:

1. Send it to our troops

2. Be real generous with your last few trick or treaters

3. Share it with your co-workers

4. Freeze it for holiday baking or other baking through out the year

5. Use it to decorate a ginger bread house

6. Donate to schools for arts and crafts or cooking classes

7. Crush a piece and put on top of frozen yogurt to please that sweet tooth

8. Use for party favors for child’s birthday party or snacks for a vacation

9. Use for stocking stuffers

10. Last but not least throw it away

Little Chefs: Healthy Carrot Cake Cookies

By Megan Palmer
DHAC Kids Program Coordinator

Here is the recipe we started to follow. But, in our Little Chefs class, we left out the lemon peel and used one of my favorite baking tricks. Instead of adding even more unnecessary sugar to the recipe, (carrots, craisins and raisins are already very sweet) we substituted some of the sugar with applesauce. This is a healthier alternative than white granulated sugar.

Ingredients

• 1 cup white whole wheat flour 
• 1/2 teaspoon baking powder
• 1/2 tsp cinnamon 
• 1/4 tsp salt 
• 1/3 cup vegetable oil 
• 3 tablespoons granulated sugar plus 1/3 cup brown sugar 
• 2 teaspoons vanilla 
• 1 large egg 
• 1/2 teaspoon grated lemon peel 
• 1/2 cup oats 
• 2/3 cup shredded or grated carrots plus 1 banana mashed 
• 1/3 to 1/2 cup raisins

Directions:

1. Preheat oven to 350 degrees F. 
2. In a small bowl, thoroughly mix together the flour, baking powder, salt and cinnamon; set aside 
3. In a large bowl, mix together the oil, granulated sugar, dark brown sugar and vanilla. 
4. When well mixed, add the egg and orange zest and beat for another 20-30 seconds. 
5. Add the flour mixture to the sugar mixture and stir until flour is absorbed. 
6. Stir in oats, carrots and raisins. 
7. Scoop up a tablespoon of dough and place on a cookie sheet. 
8. Bake for 12-15 minutes based on the size of your cookies. 
9. Bake until slightly golden brown.

For more ideas on how to make healthier substitutions when baking or cooking , look below at this great guide I found on Pinterest!

Gluten Free - It's Not For Everyone!

By Elizabeth Quigley, MS, RD, CDE
DHAC Registered Dietitian and Certified Diabetes Educator 

Lately there has been a huge explosion of gluten free (GF) products available in the supermarkets. It seems it has become quite popular for people to go “gluten free”. But is this necessary or effective?

Gluten is a protein found in wheat, barley and rye. The only people who need to follow a GF diet are those who have celiac disease or gluten sensitivity. It is NOT to be followed as a weight loss tool. In fact, many GF commercial products are high in fat and calories, so read the label. A wheat allergy is not the same as celiac. A person who is allergic to wheat can have other sources of grains.

Celiac disease is an autoimmune disease that causes inflammation of the intestinal tract, leading to malabsorption of vital nutrients including iron, folate, calcium and vitamin D. Currently1% or 1/133 people have been diagnosed with celiac. However, there are many others with the disease without knowing it. Symptoms vary, but may include: chronic diarrhea or constipation, foul smelling stools, abdominal pain, gas, vomiting and weakness. Some people have no symptoms at all.

The only way to diagnose celiac is with a biopsy of the small intestine. If you suspect that you may have celiac, it is very important to not eliminate the gluten from your diet before having the biopsy. Otherwise, the biopsy could be negative. Gluten sensitivity is a condition with similar symptoms as celiac, however they test negative for antibodies. The only treatment for celiac is strict avoidance of gluten. Even if the symptoms improve, it is essential to stay on the diet or there will be further damage to the intestines.

Product labeling has improved over recent years, and now products are clearly marked “gluten free”. A GF diet can still be a healthy one if the person includes the many naturally gluten free foods in their daily intake such as fruits/vegetables, lean meats, dairy and acceptable grains(rice, corn quinoa, buckwheat, etc. You can supplement this with GF products available for cereals, breads, pastas, etc.

For further information about celiac disease, check out www.celiac.org. A registered dietitian can help with the GF diet.