Dedham Health

Tracking Your Diet? There's An App for That

By Diana Breault
DHAC Weight Loss Motivator

Welcome to the wide world of technology. Games, navigation systems and more are all available at the tips of your fingers on your smartphone. Along with the new advances of technology come new ways to track your calories and fitness. These apps include calorie counters, activity trackers, and even detailed food databases. Are you familiar with these applications? Well, if you are not, let me fill you in. After all, they may be your answer to tracking your diet.

Calorie Counter, Lose it!, MyFitness Pal, and Supertracker are only a few nutrition apps that are geared to losing weight and maintaining a healthy lifestyle. These apps provide accountability and education for those who want to learn more about health and nutrition. Many of these apps allow individuals to track their food, exercise and weight. Some can also be used as a resource in the grocery store by helping you understand Nutrition Facts labels and even provide healthy recipe ideas. 

What if you are not interested in calories, but particular nutritional requirements, such as fiber or potassium? There are apps for that too. For example, MyFitness Pal provides a nutrient analysis of the micro-nutrients that many consumers overlook, and in contrast, may need to pay closer attention too, especially if they are lacking in a specific nutrient.

What if you do not have a smart phone or an iPhone? You can still access some of these applications through a computer, but it may not be as easy. You might find it better to stick to simple pen and paper. 

Have you ever used one of these apps before? Are you still using it? What do you think are the benefits of using one? Have you seen results since you’ve started using it? Keep me posted!

Five Ways to Prepare for Bathing Suit Season

By Diana Breault
DHAC Weight Loss Motivator

Bathing suit season is right around the corner…. The days are longer, the weather is starting to warm up, and vacation plans for the summer are in the works. Time to purchase that new summer wardrobe you have been working so hard for. Shorts, a new bathing suit, maybe even a sundress.

So how’s that new summer body coming along anyway?

Let’s back-track for a second. Are you still plugging away at that New Year’s resolution of losing weight and getting back on the healthy train? Maybe Easter set you back a couple of weeks, and April vacation was more of a splurge-a-thon. But that does not mean you need to throw in the towel. Stay motivated! 

Summer is the time to show off your new and improved curves, or your nice new sculpted body that has formed with the help of our fantastic DHAC trainers. So what can you do to stay motivated until the day you are lounging by the pool or at the beach?

First, surround yourself with positivity and with people who support you through the good times and the bad. 

Second, stay active. Whether it’s at the gym or in your own backyard, keep those bodies moving. 

Third, remember what you are working towards. Keep a picture of your vacation spot in sight. Hang up that bikini behind your bathroom door to give you some motivation. 

Fourth, eat like summer. I don’t know about you, but I for one eat more refreshing foods when it is warm out. I tend to order more salads, buy more juicy fruits, and drink more cold water. Bodies want to cool down when they are above a normal temperature. Eating more “cooling,” lighter foods will lower your body heat, while hot, heavy foods will increase your temperature and even cause you to feel lethargic. Choose a colorful diet with fruits and vegetables and stay hydrated.

Fifth, get happy! Staying positive will get you through difficult obstacles and allow you to view the bigger picture. If losing weight is an obstacle for you, remember why you want to lose weight in the first place. Do not let a small slip get the better of you. Take it on, headstrong. Prove to yourself that you are able to overcome these hurdles.

And finally, if you get thrown off track, jump right back on and refocus.

Summer will be here before you know it. Achieve your goals and keep up the hard work. You are doing great!

Power Half Hour

By Lisa Laprade
DHAC Member

A lot of times it’s hard to fit in a solid work out for which you’ll see returns. As a full time working mother of two I needed something fast and on my schedule. I turned to running to get the most return from my limited time commitment to exercise.  This worked out great until the winter hit.

I joined DHAC after trying just about every other gym in Dedham three years ago. The indoor track lured me in, but then it became so much more. 

As my running improved and the race t-shirts piled up I decided to try a sprint triathlon. I started using the adult lap pool to train and getting on the bikes in the fitness center. I also knew in order to improve my running and tri times I needed core training.  

I tried the classes, which are great. But I had trouble getting to them or finding ones that fit my schedule. I decided to give personal training a try and have since found it to be a very solid return on my investment of not just money but time!

I call it the power ½ hour with Sarah C. Sarah and I meet once a week for 30 minutes in the morning shortly after the club opens. In 30 minutes she whips me through a resistance training circuit leaving me with a great sense of accomplishment and a good start to my day. 

It also takes away the uncertain feelings of “is this setting correct; am I using the correct weight.” These questions were frequently in my mind when I did resistance training on my own. Now I have more confidence to do it on my own. 

Sarah also helped me put together another workout I can do on other days during the week when I’m not training with her.      

Through resistance training I’ve noticed my core is stronger.  I can see tone and definition in my arms and torso. I’ve also been able to increase my running distance to ½ marathons and have shaved significant time off my races. 

Most importantly I feel great. Working out at DHAC has become a major part of my life. When asked about my priorities it’s always family first, and then working out & my job competing for second place. Although it may only be 30 minutes a day, I miss it when I can’t get that 30 minutes in. Those 30 minutes provide me with the sanity to get through my sometimes insane days of juggling!

 

Rethink Your Drink

By  Diana Breault
DHAC Weight Loss Motivator

Do me a favor and think about what you ate today.  I want you to include EVERYTHING, including every pack of sugar you put into your coffee and every drop of syrup that went onto your pancakes.

Now think about the beverages you chose to drink throughout the day. Maybe you started off with a mocha latte from Dunkin’ Donuts, and then drank a protein shake after your workout, and finished you’re day off with a cold, refreshing Budweiser. Do you realize that  just consuming those beverages alone that you drank nearly 800 calories?! YIKES.

Your body may not be registering the calories you drink, because our bodies may not recognize a sense of fullness when the calories come in a liquid form. This causes you to consume more calories than you intend.

Want another way to think about this? For those of you who like math, here is a little equation for you:

What difference do 2 cans of regular soda per day make in a year?
2 cans/day = 150 cal X 2 X 365 = 109,500 calories/year from soda alone

Considering that 3,500 calories can add up to 1 lb:
109,500 cal ÷ 3,500 cal = 31 pounds

It is possible, depending on diet and exercise of course, that an individual can gain up to 31 lbs in one year just from drinking soda. 

There is a simple and easy way to knock away all these unnecessary calories and still quench your thirst. It is a nutrient that we, as humans, can not live without. It’s known as water, and it has 0 calories and can be very refreshing.

Rethink your drink and substitute you high-calorie beverages for something lower in calories. You’ll be glad you did.

 

What's In Your Easter Basket

By Diana Breault
DHAC Weight Loss Motivator

If you celebrate Easter, you are probably familiar with traditional Easter baskets, filled with an assortment of candy treats. Jelly beans and marshmallow Peeps, Cadbury eggs and malted milk robins eggs. And, if the Easter Bunny knows you are a true chocoholic, maybe a large solid chocolate bunny. 

It’s nice to enjoy these treats when this time of year comes around, but, they can add up fast. How do you keep yourself from poking around in your child’s basket?

I’ve said it before, and I will say it again: out of site, out of mind. Once the baskets are out, make sure they stay out. If you know you will not be able to control yourself around all that extra chocolate, hide it away or give it away to your guests.

If candy is just too tempting, try some non-edible treats, such as coloring eggs with your little ones. Make it into an activity. Walk, or run, off those candy calories by Easter egg hunting. Hide the eggs in areas where you really have to stretch and squat down to retrieve them. You can even participate in a spoon relay race with your kids, where you have to balance an egg on your spoon while racing from a starting line to a finish line. Make it fun and exciting. You won’t even realize that you are actually getting a workout!

And don’t forget, eggs are the classic feature during Easter. Why not pop one of those nutrient-rich delights into your mouth and step away from the candy basket? FYI: 1 egg contains about 70 calories, while a solid chocolate bunny contains about 230 calories. 

What are your secrets for getting through the spring holidays? 

Have a Happy Easter and Passover!

 

Track It To Lose It

By Diana Breault
DHAC Weight Loss Motivator

Being in the nutrition field, I am always asked questions relating to food choices and maintaining a healthy weight. People know that diet and exercise are crucial to maintaining a healthy lifestyle. But did you know that the simple pen and paper are also essential tools for weight loss?

How would writing help me lose weight?

Well, it’s called accountability and it requires honesty and a calorie counter. By tracking what and you much you eat, you create awareness of your food intake. Some food journals even allow you to keep track of your physical activity. 

If you are truly committed and honest in all your recordings, you will become aware of the little things that really add up. The journal can even be used as some kind of excuse. Knowing you have to record that handful of M&Ms makes you think twice before reaching for them.

You may even start to notice patterns in your food consumption. For example, the Weight Loss Solution food and activity journal includes a section titled “How did I feel?” This is a crucial element for emotional eaters to identify feelings of sadness, happiness, depression, etc. that might cause them to eat more or eat less. 

Many successful weight loss stories have started with a simple pen and paper. If writing isn’t your thing, Google “Food Journal” and you will find plenty of online food journals that can help you add up your calories. You can even download an app to your smart phone to help you record your diet and exercise. 

Recording your diet and exercise gives you the power to choose how you will manage a healthy weight loss. Keeping up with your food journal may be a little tedious at first, but it eventually becomes easier and even motivating. A food and activity journal allows individuals to set realistic goals and track progress in a manageable way. 

Have you tried tracking your diet and exercise? What methods and tools worked best for you?

Pyramids vs Plates

By Diana Breault
DHAC Weight Loss Motivator

Are you familiar with the Food Guide Pyramid, MyPyramid, or MyPlate? If you are, then you probably know that each these figures resembles each other in a more “updated” form.

For nearly two decades, the United States Department of Agriculture (USDA) has created new ways to inform the public about how to follow a healthy diet. These designs have taken the shape of a pyramid, but have recently changed to a circular shape to exemplify a dinner plate. The USDA implements dietary guidelines using mostly shapes and colors to inform the public on what foods they should eat and how much they should be eating.

Along with these new designs comes harsh criticism from both the public and health professionals. It’s important for this nutrition information to be represented in a helpful and informative way that is easy to understand among different populations.

This got me thinking….why don’t I ask my fellow bloggers and DHAC fans about your opinions. What do you thnk of the whole concept on food pyramids, food plates, and any other kind of shape this information can be packed into?

Below are pictures of past and present food guides. How beneficial are these guides? What are the pros and cons? How can we illustrate this in a more clear and informative way to the public? What are your thoughts?

 

Finishing Touches

By Scott Jacobsen
DHAC Operations Manager

As you stroll by the DHAC front desk you may notice the dark blue walls and refinished wooden floors of our brand new theatre that is experiencing its final touches. The expansion and improvements made in the theatre have brought us new opportunities by allowing us to use the room for multiple purposes on a daily basis.

This area is going to be the main meeting place of the Weight Loss Solutions program run by our Weight Loss Motivator, Diana Breault. The area allows for weigh-ins, consults, and one-on-one or group presentations in a quiet, professional atmosphere.

Another beneficial aspect of expanding and improving our theatre is that it allows for larger lectures and presentations. An example of this was a free information clinic by Mass Vein Care about Varicose veins that actually took place a few nights ago! This was one of many presentations that will be taking place in the near future here at DHAC.

The theatre will also be used if your children attend Kid’s Night in the future. There will be nights where they watch part of a movie in here. The theatre also has the ability to play multiple short videos about certain aspects of DHAC including the Summer Club.

Next time you’re here poke your head in and check it out or attend one of the many different events that will be taking place in the coming months! We hope you enjoy the constant improvements taking place here at DHAC!

The Brighter Side of the Dark Side

By Diana Breault
DHAC Weight Loss Motivator 

With Valentine’s Day right around the corner, you’re probably wondering what you should get your sweetie. The most prominent gift on display? Chocolate. Including the oh-so-famous heart-shaped box of chocolates. These boxes can range anywhere from 4 to 200,000 pieces. The world record holds 220,052 pieces of chocolate in ONE box. 

This may be tempting for someone who is watching their weight and has quite the sweet tooth. So… who’s up for the temptation challenge?

I don’t want to surprise you, but chocolate is not an unhealthy food if you eat it in moderation. Depending on the type of chocolate, you may be consuming more nutrients than you thought. The less processed the cocoa, the more health benefits there are. 

Dark chocolate is known for its moderate levels of antioxidants and its somewhat bitter taste. On the other hand, white and milk chocolate are more processed and may include more sugar and fat. Milk chocolate may taste better to some, but that extra fat will go right to your thighs.

Wait a minute….I’ve heard a lot about these antioxidant things and how they may be helpful to my diet, but what are they really?

Antioxidants are substances that help our bodies defend themselves from damage caused by free radicals, which are formed from environmental contaminants, such as air pollution and environmental toxins. Free radicals are also partially responsible for aging, tissue damage, and even some diseases. Other foods that contain high levels of antioxidants include blueberries, apples, and green tea.

As I was saying, that heart-shaped piece of dark chocolate is sometimes filled with some sort of caramel or marshmallow. If so, that once good-looking piece of chocolate takes a sharp turn towards the unhealthy side. Those extra ingredients add more fat and calories. 

Like with any other food, chocolate is delicious in moderation, so allow yourself a little treat and eat an ounce. If you think you might eat all of the chocolates in one sitting, tell your love you’d rather have that big, fluffy teddy bear. After all, you already have a sweetie!

Snacking the Night Away

By Diana Breault
DHAC Weight Loss Motivator

Are you a late-night eater? Do you find yourself creeping towards the kitchen cabinets, looking to find your favorite snack? Contrary to popular belief, it is not the time that you are eating at that is bad, but misreading signals given by your hunger hormones.

As your day dwindles down and day turns to night, you tend to relax. You might have had a stressful day at work and all you want to do is sit by the television and watch your favorite sit-com. What accompanies your comfy couch time on a relaxing night? Maybe it’s a glass of wine, a blanket, a nice fire crackling in the fire place, or even some popcorn. 

Or maybe, night time makes you anxious. Perhaps you have have a busy day ahead of you and need something to calm your nerves. Most comfort foods have a high fat content and tend to be higher in calories.

But before you just start snacking on anything, be sure that you are actually hungry, and not eating just because you “deserve” it. Think before you put anything into your mouth.  Here are a few tips to prevent you from impulsive eating:

• Eat dinner at a later time
• Make sure the kitchen is completely clean and lights are off after your meal
• Go to bed earlier
• Brush your teeth
• Drink a glass of water (thirst is commonly mistaken as hunger)

What are your favorite ways to tame your night time cravings?