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Everyone here at Peak Weight Loss would like to extend our heartfelt thanks for a wonderful year and we all look forward to a great new year!
Now if this new year greets you with successful weight loss or maintenance, we want to congratulate you! If this holiday season met you with some challenges that you were not able to overcome, it is ok, we are here to help. Parties and gatherings truly can be difficult to stay on track, and many, when faced with social situations or pressures, lose their way. Remember, as Henry Ward Beecher said, "Men's best successes come after their disappointments." So if you made a few mistakes, it is ok, we learn from them and triumph!
Here are some tips to help you handle party temptations.
1. Get Prepared - When we think and plan ahead we begin the mindset that we will stay on track.
2. Start Your Day with Healthy Choices - Foods high in fiber, as well as salads, are good choices for the day, as is plenty of water. These will help give you a feeling of fullness. Some people's strategy is to "save up" calories by not eating during the day and then eat what they wish at the gathering. By doing so we tend to be really hungry by the gathering, so it is harder for us to make smart choices, therefore, binging on high-fat, high-sugar foods.
3. Everything in Moderation - It isn't necessary to pass up your favorite foods, but just eat them in moderation. For instance, have a small piece of one dessert that catches your eye instead of sampling all of the desserts. Also keep in mind, the first three bites are what tastes the best and after you have lost the zing in your brain.
4. Take Your Time Getting in Line - One way to avoid piling your plate with food is to be the last in line for the buffet or wait until the majority of people have gone through. The dishes and crumbs are not near as appetizing after they have been picked at by fellow guests.
5. Help the Host - Helping the host clean away dishes will deter us from the temptation to make another trip through the buffet and pick at the remaining food after eating. It also helps to give our bodies a chance to feel full, therefore, keeping us from over-indulging.
Now get out there and party!
If you have some topics you would love to see posted or a testimonial about your success you would like to share, just email us at peakmarketing@peaknutritionandweightloss.com and we would love to hear them!
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Jessica's About Due!
As many are aware, Jessica's due date for having her beautiful baby girl is coming up fast. Although we are all excited, I have had many inquiring as to whom will be working at the Holly Spring's office while she is out on maternity leave. Michelle Minnich, one of our newest members to the PNWL family, will be covering the Holly Spring's location during her 6 week leave. She will also cover the Apex location when Melissa has her baby in May. Keep posted on Facebook for the upcoming news on their little bundles of joy!
Michelle Minnich
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Nutrition Corner
by Ashley Acornley, RD, LDN
Re-Shape Your Plate For The New Year!
Over the past year, the United States Department of Agriculture (USDA) has introduced a new healthy eating tool, entitled "Choose MyPlate." Making food choices for a healthier lifestyle is now simplified by incorporating the five food groups into each meal. Fruits, vegetables, grains, protein, and dairy should be the main components of your daily meals. Saturated fats, trans fats and oils, and sweets should be used minimally.
In honor of the 2012 New Year, I have compiled a list of "10 Tips to a Great Plate." Use these ideas to achieve your weight loss and fitness goals this year. It is best to start off on the right foot and understand how to balance your calories in versus calories out, and which foods to choose more often in your diet.
Balance Calories
Find out how many calories you need for a day as a first step in managing your weight. Consult with a Registered Dietitian and PEAK today or go to www.choosemyplate.gov to find your calorie level. Being physically active also helps you balance calories!
Enjoy your food, but eat less
Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere will lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you've had enough. For more information on mindful eating, go to www.intuitiveeating.org.
Avoid oversized portions
Use a smaller plate, bowl, and glass. Portion out foods before you sit down to eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.
Foods to eat more often
Eat more fruits, vegetables, whole grains, and fat-free dairy products. These foods have the nutrients you need for health, including potassium, calcium, Vitamin D, Vitamin C, and fiber.
Color half of your plate with fruits and vegetables
Choose brightly colored fruits and vegetable for all of your meals and snacks. Red, orange, yellow, and dark green vegetables tend to have the most antioxidants!
Switch to fat-free or low-fat dairy products
They have the same amount of calcium and protein as whole milk products, but have fewer calories and saturated fat. If you are lactose intolerant, be sure to choose soy, almond, or rice milk that contains adequate calcium and protein.
Make half of your grains whole grains
To eat more whole grains, substitute a whole-grain product for a refined sugar product. For example, choose wheat bread instead of white bread. Also, try exploring new grains such as quinoa, millet, barley, or oats.
Foods to eat less often
Cut back on foods high in saturated fats, trans fats, added sugars, and salt. These include cakes, cookies, ice cream, cookies, sodas, pizza, and fatty meats. Use these foods as occasional treats, not everyday foods.
Compare sodium in foods
Use the nutrition facts label to choose lower sodium versions of foods your typically include in your diet, such as soups, breads, cheeses, pizza, and frozen meals. Select canned foods labeled "low sodium," "reduced sodium," or "no salt added."
Drink plenty of water
Cut calories by drinking water or unsweetened beverages. Sodas, energy drinks, sports drinks, and some juices are a major source of added sugar and calories in our diets. Water is calorie free and important for your body to function correctly!
Additional resources and information can be found on www.choosemyplate.gov
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"Success does not consist in never making blunders, but in never making the same one a second time."
~Josh Billings
Get excited because you can do it...
There is no end to the things you can achieve! You are amazing and you can do amazing things and we believe in you. If you ever need any words of encouragement, we are just a call away. Make this holiday season the best ever!
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What Have You Got To Lose?
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