Coach Notes

Holiday Newsletter 2003

A New Year A New You

 It’s that time again, New Years Resolutions.  If you’re like most people your resolution goes something like this: “I want to lose ‘X’ pounds”, “I want to start exercising”, or “I want to have more energy”.  On January 2 you start off on a clean slate and begin your program.  However, by March you’re either tired of going to the gym, tired of eating like a rabbit and bored with your current diet, or frustrated because you’re not seeing any results.

 Don’t give up yet. You just need a new approach.  Leading researchers, in collaboration with the American Association for the Study of Obesity, discovered some very important information.  A group of people, who were at least 20 pounds over weight, were selected to follow a reduced calorie diet (1,200-1,500 calories).  The subjects were divided into three groups.  Group A had access to a web site with tips and bulletin boards on dieting and weight loss but was not given any counseling.  Group B had access to the same web site, however, they were given personal counseling and feed back on their diet and exercise plans.  The last group, C, also given access to the web site, received practical and individual feedback along with having their diets computer analyzed.  After 3 months Group A lost an average of 5 pounds each, Group B lost 12 pounds, and Group C lost 9 pounds.  At six months Group A held steady at 5 pounds lost, Group B lost 13 pounds, and Group C 7.7 pounds. 

 Studies like this show how important it is to have support when starting a new habit such as eating healthier or starting an exercise routine.  So when you make a New Year Resolution this year consider how you plan to accomplish your goals.  Think about getting some support like a coach who will encourage, help set goals, motivate, and give you the provisions you need to reach your objectives.

 Read on for more helpful information to assist you in reaching your health and wellness goals

Skip the New Year’s Resolutions

 Someone once said the definition of insanity is doing the same thing over and over and expecting a different result. This year do it different. Instead of setting one New Year’s Resolution vow to make healthy changes in your every day life.

 Start by denouncing goals “to be thin, lose ‘X’ pounds, get in shape or start working out”.  Instead, be determined to be healthy.  Incorporate one or more of the following into your daily routine- you can even start today giving yourself a jump-start on 2004!

1. Walk 10,000 steps each day.  The American College of Sports Medicine along with other health agencies recommends this technique to improve health.  You may have to start taking the stairs, parking in the spot far from the door, walk the dog, or take the long way to your bosses office but every step helps.
2. Start cutting the fat in your everyday meals.  Simple things like substituting a low calorie salad dressing, eating vegetables on your sandwich, sprinkle parmesan cheese your popcorn instead of butter are just some ways to cut the calories and make your meals more healthy.
3. Skip the value meals and large restaurant meals. Instead order smaller items like just a hamburger or share the meal with a friend or take some home.
4. If you’re eating on the run or don’t have time to cook consider these simple ideas:
   1. Top toast or a bagel with sliced turkey or cheese instead of butter or cream cheese.
   2. When eating a breakfast sandwich remove the top piece of bread, bagel, muffin, or biscuit to cut back on carbohydrates.
   3. Instead of ordering that muffin try a small container of cottage cheese mixed with applesauce, nuts or raisins. This idea quickly becomes a complete meal with a little protein, carbohydrate and the good fat.
   4. Don’t forget to pack the egg when eating on the run. Eggs are full of protein and are easy to carry and cook.  You can make an egg sandwich, scramble it and add vegetables, or wrap it in a tortilla.

 And with the Holidays fast approaching here are some tips you can use to gain an advantage on your “get healthy” resolution.

1.      Do some type of exercise each day.  Even if its just 10,000 steps a day - do something.

2.      Strive to maintain your weight during the holidays. If you try to lose weight you could be setting yourself up for failure.

3.      Skip the temptation to lose weight when the New Year begins.  These types of goals impose a deadline making you feel as if you will starve or not enjoy yourself after the holidays inducing over eating during the season.

4.      Remember the holidays are about family and friends not the foods served.

5.      Treat holiday meals like any other meal. If you wouldn’t indulge at a meal in August don’t do it now. 

6.      If you can’t beat your friends who indulge in all the holidays snacks sent in or brought to the office join them-just do it better:

a.       If the snacks are kept in a break room steer clear of that room until the afternoon when the snacks are more likely to be picked over or gone.

b.      Stockpile your own healthy snacks like dried fruit, home made trail mix or other healthy treats. Eat them instead of the unhealthy snacks so you don’t feel as if you’re missing out.

c.       Make sure you drink your share of water throughout the day.

7.      If you have a lot of holiday parties to attend try these guidelines to get you through them guilt free.

a.       Limit your alcohol intake and drink responsibly. Keep in mind that alcohol can add a significant amount of calories to your diet.

b.      Regardless of what you are drinking keep it in your dominant hand. This will allow you to snack with your less dominant hand which can be a bit tricky.

c.       It is easier to keep track of what you are eating if you stick to one plate.

d.      If there is a one room set aside for food stay out of it until you are ready to eat.  Then remove yourself when you are finished. If the food is spread out position yourself away from the food and perhaps in a spot where you can’t see it.  Otherwise, keep moving.  Talk to as many people as you can. You can’t do that with a mouth full of food.

e.       If you’re the one hosting the party remember you may have guests that have vowed to be healthy. Offer all your guests plenty of healthy alternatives.

Enjoy the holidays and the good friends and family that always gather ‘round.  They are just as important to your health as your diet and fitness routine. However, by implementing these healthy techniques you will establish a wholesome routine that will carry you into 2004.  So don’t set a New Year’s resolution that you will forget about in a month.  Simply promise yourself to get healthy!