Tips

Ten Nutrition Tips to Live By

20/20 Lifestyles — Wed, 30 Apr 2008 21:12:00 GMT

Drink Plenty of Water. Water dilutes toxins and waste materials and helps remove them from the body. Your goal should be to drink 64 ounces or eight glasses per day.

Eat Breakfast Every Day. Eating a balanced breakfast gets your metabolism off to a good start. You also benefit from stimulated brain power and increased energy. Some good examples include:

High fiber bread with natural peanut butter and a piece of fruit.
High fiber cereal with low-fat milk topped with sunflower seeds.
Egg white and vegetable omelet

Get Some Fiber. Consuming a high fiber diet lowers your risk of heart disease and colon cancer. Strive for 25 to 35 grams per day. High fiber foods include beans, lentils, most fruits and vegetables, and whole grains.

Eat Your Fruits and Vegetables. Challenge yourself to eat a minimum of five servings of fruits and vegetables per day. Go for color and variety. Deeper, richer colored fruits and vegetables contain higher amounts of anti-aging oxidants.

Go For "Whole" Grain. Whole grains such as brown rice, whole wheat pasta and bread contain more vitamins, minerals, and fiber than their refined counterparts. Be sure to check the ingredient list for the word "whole" before grain.

Replace Unhealthy Fats with Healthy Fats. Cut down on your consumption of trans fats and saturated fats. Trans fats are found in fried and processed foods like chips, crackers, instant rice and stick margarines. Foods high in saturated fats include high fat dairy products, high fat beef and pork. Instead choose fish, turkey, soy and low-fat dairy products as your protein sources.

Limit Sugar Intake. Stay away from sodas, candy, baked goods and even juices. Sugar adds empty calories that lead to weight gain and increases your cravings.

Reduce Salt. Too much salt or sodium causes fluid retention and increases your risk for high blood pressure. Try seasoning your foods with herbs and spices like black pepper, garlic, and ginger. Always choose foods with less than 400 milligrams of sodium per serving.

Limit Alcohol. Alcohol increases your appetite, slows down fat burning, adds empty calories and decreases your will power. Enough said.

Pace Yourself. It takes 20 minutes for your brain to get the message that your stomach is full. Put your fork down between bits and sip water. Eating small frequent meals throughout the day will keep your metabolism working efficiently.

20/20 Lifestyles Registered Dietitians are available to assist you with your specific nutrition goals. For more information, contact 425.861.6258.

10 Simple Stress-Busting Tips

20/20 Lifestyles — Tue, 01 Apr 2008 21:32:00 GMT

Stress is the body's response to any change that requires a physical, mental or emotional adjustment or reaction. Managing ongoing stress is critical to maintaining your physical and mental well-being.

By adopting and maintaining healthy lifestyle habits, you can develop a stress-resistant mind-set. Here are 10 simple tips to help you reduce and effectively manage the stress in your life.

1. Exercise, Exercise, Exercise

A good workout provides a physical outlet for frustration, anger, and negative energy, while releasing endorphins, a hormone responsible for promoting the feeling of euphoria.

2. Watch What You Are Drinking

Drinking coffee and soda throughout the day to stay awake and alert can have a negative effect on your mental health and increase stressful emotions.

3. Take a Nap

By taking a quick nap during the day, you can actually reduce stress and enhance cognitive thinking. Catching some mid-day z's can help you to be more efficient and energetic.

4. Develop a Hobby

A fun hobby can give you a much-needed break from worrying about the cause of your stress. The opportunity to be in control and competent can help you feel more relaxed.

5. Make a List

When feeling overwhelmed, take a few minutes to make a list. And don't be afraid to include everything from work assignments, grocery shopping, laundry, meetings with friends, etc. This little bit of organization can go a long way toward helping you feel less stressed. Remember to cross-off tasks upon completion; you'll quickly see how productive you are!

6. Set Aside Time for Yourself

Don't put yourself last on your list. If you spend so much time taking care of others that you're neglecting yourself, try building some ‘alone time' into your schedule.

7. Call a Friend

Everyone should have at least one person who can lift their spirits, simply by hearing their voice. Give them a call - even if it's just to say hello. It is an easy way to put a smile on your face and relieve some tension.

8. Tickle Your Funny Bone

Laughing is great medicine for both body and soul. Rent a funny movie, record episodes of your favorite sitcom or share jokes with good friends. Laughing can help trigger the release of endorphins.

9. Write it Down

Expressing your feelings is actually one of the best ways to handle stress. By keeping a journal or personal blog, you can capture your feelings while you're experiencing them. You don't even have to publish it - by the time you are done writing, those feelings will likely be a thing of the past.

10. Schedule a Massage

A soothing massage can relax your muscles as well as your mind. It can also help improve blood circulation and reduce blood pressure.

Tips to Improve Your Sleep

20/20 Lifestyles — Wed, 30 Jan 2008 18:13:00 GMT

Every body craves sleep. There are no exceptions. So why can it be so difficult to feel fully rested?

Get yourself on the way to better snoozing by trying to incorporate these tips below. Of course, be sure to always work with your doctor and take medications that have been prescribed for you.

Sleep-Improving DO's

1. DO create the right environment. Have your room equipped with soft lighting, comfortable bedding, and relaxing music. Other tricks include closing the blinds and curtains and turning the temperature down a few notches.

2. DO try to stick to a general routine. It helps to go to bed and wake up at approximately same times each day, this is including weekends. Very often, the desire to "sleep-in" on weekends can be counterproductive because it sets your next week up for inconsistency.

3. DO take your naps wisely. Daytime naps should be shorter than 20 minutes; any longer may play havoc with your sleep schedule.

4. DO add some white noise. A little bit of sound can be relaxing, so turn on a fan or a CD of soothing sounds.

5. DO exercise regularly. A consistent fitness program can go a long way to improving your sleeping patterns. However, try to avoid working out right before bedtime.

6. DO talk to your doctor. If small changes don't limit you're tossing and turning, it may be time for a checkup to see if something else is going on.

Sleep-Improving DONT'S

1. DON'T use your bedroom for other household activities. Your bed should be associated with sleep, not "daytime" activities like paying bills, watching TV or talking on the phone.

2. DON'T eat big meals before bed. This can cause indigestion, heartburn, and increased energy levels.

3. DON'T drink or smoke to relax and fall asleep. Alcohol and nicotine interfere with sleep and are very unhealthy habits to rely on.

4. DON'T be stressed out. Uncontrolled stress can prevent you from falling asleep. Try stress-relieving activities like yoga, meditation, relaxing music, and exercise each day.

5. DON'T just lie there if you can't fall asleep. If worry is keeping you awake, get up and be productive. You will sleep better once these things are off of your mind.

Focus on a few of these small changes at a time and you'll be on your way to a good night's rest.

20/20 Travel Tips

20/20 Lifestyles — Mon, 10 Dec 2007 23:56:00 GMT

Plan Ahead! Plan Ahead!

You have been doing so well sticking to your 20/20 schedule: exercising, meal tracking, getting enough sleep. Don't let traveling for business or pleasure completely throw you off. It is still easy to maintain your lifestyle by simply planning ahead. Here are some helpful tips to take with you on the road.

Most airlines no longer include meals, so pack your own meals or snacks. Be sure to bring food that is on your meal plan. Good travel snacks are low-fat string cheese, turkey jerky, almonds with fruit, and 20/20 bars.
If you do end up in a "free-food" situation, be careful. Assume that your food choices will not have enough protein, so keep options (jerky, soy nuts,etc) around to supplement your meal. Try to keep your meat choices lean and your grain choices whole.
Come prepared with a plan to handle bread at the table, free flowing alcohol, and rich desserts. Don't let them surprise you, be ready!
Keep up with your exercise routine. When you are traveling, it is best to exercise in the morning since there are usually social obligations in the evening. Regardless of how early it is, do it, you will feel so much better all day.
Stay active, take the stairs, and walk as much as you can throughout the day.

Happy Travels!

Healthy Holidays

20/20 Lifestyles — Tue, 27 Nov 2007 16:57:00 GMT

Are you trying to figure out how to squeeze in your workout during the holiday rush? On those really hectic days, just try to incorporate activity into your daily routine. Here are some healthy holiday tips:

Park your car farther away from your destination. If you are going to a few stores in the same area, park in a central location and just walk everywhere. This will not only give you a little cardio, but will save fuel and other parking lot chaos. Even better, the more you buy, the more weight resistance you will have.

Replace coffee breaks with fitness breaks.

If you are going to be watching TV, make that time more useful and exercise during your shows.

Always keep walking or running shoes on hand (car, office, etc). This way you will be ready when an activity comes up.

Start new traditions – instead of meeting your friends for cookies and cakes, meet them for an activity, like a local 5k, a winter hike, or a toasty indoor fitness class.

Read 2020 Connections, 20/20 Lifestyle's monthly enews publication

Tips for Examining Hunger and Satiety

20/20 Lifestyles — Tue, 25 Sep 2007 16:43:00 GMT

Be an observer. - After recording your food intake and hunger/fullness levels, what patterns do you notice? Try to be neutral and nonjudgmental; the goal is progress and awareness, not perfection.
Experiment. - Everyone’s body is unique. What works best for you? Try different combinations of food as well as varied meal and snack times. Does too much time between meals or snacks result in bigger portions for you? Are you hungrier when your protein or fat intake is low?
One meal at a time. - Is there a time during the day you tend to overeat? If it’s too hard to record the entire day, try tracking only your most challenging time period.

Tips

20/20 Lifestyles — Tue, 11 Sep 2007 00:24:00 GMT

1. To help stay motivated, participate in a partner training session with a friend.

2. For motivation, stick a picture of your old self somewhere accessible so you can remember how hard you have worked and you will be motivated to maintain that hard work.

3. Register for a fun run by the end of the year.

Past Tips

20/20 Lifestyles — Tue, 11 Sep 2007 00:24:00 GMT

1.Try a new sport or exercise you have always wanted to increase your cardio options and keep it fun.

2.Did you know? All you need for a total body Strength program is your body weight and a Ball. If this is interesting to you have a trainer make you a program.

3.Charge up your cardio- more from machine to machine (10 min. each).

4.Keep non-perishable foods, such as soy nuts, jerky, or protein bars in your purse, car, and gym bag so you always have something to eat when you are hungry.

5.Avoid grazing on your kids/spouse’s food that is leftover on their plate. It is mindless eating that you don’t necessarily adjust for when eating your own next meal or snack.

6.At potlucks or buffets take a moment to look at all the foods being served so you can pick and choose what looks best to you. Don’t forget to practice the plate model.

7.Plan ahead by cooking 6-7 chicken breasts on one day for the entire week.

8.Wear a pedometer everywhere you go! This is not considered your workout!

9.Avoid the junk food aisle of the grocery store. Soda, chips, cookies, and beer. No need to walk down every single aisle.

10.Remember that just because it say 0 grams of trans fats on the food label, doesn’t mean there’s no trans fats in the food. The law says that a company can say 0 grams when there’s less than a half gram per serving. Make sure you scan the ingredient list for hydrogenated or partially hydrogenated fats.p>

11.Get outside – Mow the lawn, pull some weeds. Keep your yard and your body looking good.

12.Be smart about pain- Don’t let your pride get in the way of a healthy, strong body. See a Personal Trainer, Massage Therapist, and acupuncture.

13.If you workout, workout w/a heart rate monitor to monitor your intensity and progress.

14.Choose an outdoor activity at least once a week. Don’t do cardio machines all the time.

15.Don’t Remember how to lift correctly in the FWC? Re-Visit your Personal Trainer.

16.Don’t run on consecutive days. Cross-train.

17.Keep your energy up by eating small, frequent meals.

18.Plan ahead by cooking 6-7 chicken breasts on one day for the entire week.

19.Workout buddies are great for motivation, accountability, and keeping things fun.

20. Vary your workouts often to keep from getting bored.

21. H20! Always drink plenty of water during workouts.

22. Eating foods high in fiber such as fruits, whole grains, and vegetables can help lower your cholesterol.

23. 20/20 protein shakes are a great source of protein and carbohydrates, as well as a good source of calcium and iron.

24. Taking a multivitamin with food is recommended for better absorption of all vitamins and minerals.

25. Eat breakfast daily. It is the most important meal of the day.

26. Eat a meal or snack every 4 hours.

27. Stop eating at least 2 hours before bed.

28. Begin your daily water intake by drinking a glass of water just after waking up in the morning.

29. Don't shortchange yourself on sleep. Adults need 7-8 hours of sleep per night.

30. When you are feeling hungry, try drinking 2 cups of water and then wait 15 minutes. Sometimes what we think are hunger signals is really just our bodies asking to be hydrated.

31. Did you know that people who consume breakfast daily eat less calories throughout the day and are able to maintain this weight better? Get your beakfast in!

32. Buy new workout clothes that you feel good in. You will be more apt to want to go to the gym.

33. If you are having cravings wait 15 minutes, if you still have the craving eat a small portion of the food... But usually it will go away.

34. Eat your calories, don't drink them!

35. Remember to have some protein with all your snacks.

36. Order dressings and sauces on the side to control how much you use. This makes it easier to meal track.

37. Plan ahead for snacks on trips. Take extra to share with others.

38. If you are attending a wedding (or in the wedding) be sure to eat just before leaving for the ceremony. This will help you avoid unhealthy options that may be served.

39. Keep a notepad in your kitchen to update throughout the week with food items that you need so that when you grocery shop, you go prepared with a list.

40. Eat mindfully! Take your time to enjoy your meals, comment on flavors, and stop eating before you become uncomfortably full.

41. Measure and weigh your food once a week to make sure your portions are not getting bigger.

42. By requesting no mayo and no cheese in sandwiches, you can save 200 calories.

43. Take advantage of the wonderful summer weather. Try a new activity each week like kayaking, rollerblading, or anything else you have never done before.

44. Pack your bag the night before your workout and even sleep in your workout clothes. This will help decrease the urge to skip that morning workout.

45. Create incentive points for yourself for 5 days of exercise.

46. Make sure you schedule your 10 week post evaluation with your 20/20 physician. This is a great tool to keep yourself accountable.

47. Don't forget the grocery store can be a convenient place to get a snack or meal on the run. Healthy choices include: cheese stick and a piece of fruit; hummas and baby carrots; BBQ pork with hot mustard; or a rotisserie chicken.

48. Chew gum if you are around foods that are very tempting.

49. Drink a full glass of water before considering a second helping.

50. Keep a nonperishable snack in the glove box of your car so that you aren't tempted to hit the drive through on your way home from work. Try items such as raw almonds, soy nuts, jerky, or protein bars.

51. To keep your sodium intake in check refer to the nutrition facts panel and choose food products that contain 400mg of sodium or less per serving.

52. Don't skip your afternoon snack! A healthy snack consists of 150-200 calories and includes a protein and carbohydrate. Example: apple and low-fat cheese stick.

53. To create more variety in your diet, set a goal to cook one new healthy recipe a week.

54. Always keep a water bottle close by.

55. Find a healthy work out buddy to help keep you accountable.