Tag Archives: healthy diet

Simple changes promote healthy living

(Slipping a dollar bill into my exercise jar each time I work up a sweat provides impetus to regular workouts. When the jar is full, I decide on and purchase something new for my healthy lifestyle journey!) 

Making changes is often hard, but sometimes some simple changes we implement can have a profound effect on our well-being. In our First Place 4 Health meeting recently, I encouraged participants to think of three such changes they’d make during this twelve-week session. As they shared, I jotted them down on the board and later compiled the list. Here’s what we came up with:

·         Keep a food journal/diary

·         Eat on time

·         Remove junk food

·         Consume more fruits and veggies

·         Get plenty of rest

·         Prepare food ahead

·         Eat less processed food

·         Engage in regular exercise

·         Drink more water

·         Eat out less

·         Spend more time in prayer and Bible study

·         Remove (or lessen) stressors

·         Make a menu

·         Avoid buffets/fried foods

·         No late-night eating

·         Stay in touch with a friend/accountability partner

 

Weight loss is never a matter of the stomach only; in First Place, we realize we’re made up of physical, mental, emotional and spiritual components, and each has a bearing on our wellness journey. Seeking balance under the lordship of Jesus Christ can provide real and lasting victory! 

As I looked over this list, I noticed these four life entities are addressed. I think I’ll print these reminders out and place them on my refrigerator!

 

 

 

 

 

 

 

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Filed under Bible study, calorie reduction, Christian weight loss programs, decision-making, decisions, empowerment, fellowship with God, First Place 4 Health, freedom, God's purposes, healthy eating, healthy weight loss, making changes, physical fitness, prayer, right perspective, struggles, victory, Wisdom

Our First Place 4 Health Celebration Dinner

Foods fit for First Place

Healthy food can be delicious and satisfying!

Recently, we concluded our inaugural session of First Place 4 Health with a Celebration Dinner. The program materials suggest having this special time to give participants the opportunity to bring some healthy dishes they’ve prepared, to be enjoyed as each shares what he or she has gleaned from the previous 11 weeks.

What a wonderful variety was available! Mike brought a massive bowl of fresh fruit pieces, Theresa provided a chef salad with the usual ingredients plus chopped dried and fresh fruits, which she served with a light, sweet dressing. Ruthie made salmon patties and a dish of marinated fresh veggies from First Place recipes she had found. Belinda made a big pot of turkey chili with various types of beans. Sue wowed us with her dessert concoction: an angel food cake split into two layers, which she filled and topped with a yogurt and light cream cheese icing with crushed pineapple stirred in. Anita roasted a variety of veggies, seasoned to perfection. I brought sliced lean ham and whole grain bread, along with another light dessert.

Even as several of those present finished off their plates and went back for seconds, there was no need to feel guilty, as all the dishes were either low-fat, low-sugar, reduced-calorie and/or lean. It was a good lesson for us all, that we can enjoy get-togethers that involve food, be perfectly satisfied, and yet observe a healthy meal.

No deprivation was seen around these tables. Now, if just a few family members would make these kind of changes at holiday or other celebration events, or church members would follow suit at the monthly pot-luck luncheon, perhaps we could change the status-quo, and also the size of our waistlines!

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September 18, 2012 · 7:30 pm

USDA’s My Plate compared to Harvard’s Healthy Eating Plate

Note from Slimvictory: I found the following article from Harvard Medical School (www.health.harvard.edu), comparing their “Healthy Eating Plate” to the growing-in-popularity “MyPlate” found at www.choosemyplate.gov. It’s interesting to see how two well-respected authorities can come to different conclusions on basic nutrition guidelines (although they do have areas of agreement).

If I HAD to choose between the two, I’d pick the Harvard version; it gives more info, and  I like their idea of adding a bottle of heart-healthy oil to the dinner table. But I wouldn’t replace the glass of low-fat milk with tea or coffee, as the protein-punch the cow-juice packs can provide extra satiety. Also, since the USDA is trying to educate parents about preparing healthy meals for the entire family, a low-fat dairy item would be a better choice than caffeine-laced beverages included in Harvard’s choices (of course, water’s always good).  And a middle-of-the road option between the Harvard plate’s use of oils without restricting serving sizes, and the USDA plate, which ignores vital oils altogether would be beneficial.

Of course, a simple one-page plate diagram (meant to be a quick guide for making healthy choices) can’t take the place of detailed nutritional data (like serving size guides, how some “vegetables” should be considered as a grain or a protein source, choosing a variety of colors, and such). But by spending time on both these sites, savvy consumers can find more information to help them make informed choices.

What are some of your go-to sources for advice on healthy eating?

And now, here’s the Harvard article intro and link:

Back in June, federal authorities unveiled MyPlate, an icon designed to help Americans follow healthy eating patterns. Its a nice, colorful image that was a welcome successor to the misguided MyPyramid. But it doesnt offer much in the way of useful information.

via Harvard to USDA: Check out the Healthy Eating Plate.

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Filed under decision-making, food, healthy weight loss, making changes, meal preparation, Uncategorized

Resources for healthful eating

This tiny book contains a wealth of helpful hints for weight control.

 As I’ve journeyed through the struggles of weight loss and am hanging tenaciously to maintenance, I’ve picked up some of my favorite reads to peruse again for support and encouragement.

Found in a local thrift story, “Dieting in Real Life: 101 Tips and Inspiration for a Healthier You”, by Ellen Sanna, quickly came one of my prime resources. I kept it by my bed, so I could read one or two of the author’s 101 tips daily. The book, about the size of my hand, contains much wisdom and knowledge (both spiritual and secular) condensed into quick-to-read topics. It is divided into five sections: Changing our attitudes, Changing our eating habits, Curbing our desires, Spending more calories, Dieting and our emotions.

Related quotes add emphasis and clarity, and data from pertinent studies and accepted nutritional data help readers make appropriate lifestyle modifications. She introduces each tip with a sentence overview, and then adds a paragraph or two of details. Here are a few of her intros:

  • “Keep your hunger from becoming overwhelming by eating small meals and snacks evenly distributed throughout the day.”
  • “Stop focusing only on your weight; focus on the rest of what life has to offer.”
  • “See your body as a valuable tool God has entrusted to you.”
  • “Only eat when you’re hungry, and stop eating when you’re full.”
  • “Don’t cut breakfast.”
  • “Keep a journal of what you eat.”
  • “Pray before you eat.”
  • “Don’t clean your plate.”
  • “The next time you are tempted to binge, imagine that someone you respect is watching you.”
  • Exercise when you get the urge to eat.”
  • “Don’t waste time feeling guilty.”

If you are interested in purchasing this book, which was written in 2003, you’ll probably have to check some place like eBay or Amazon. However, it’ll be well worth the effort to track down!

If you want to receives updates from Slimvictory, you can subscribe at the top of my page. Your comments are encouraged and appreciated!

 

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Filed under calorie reduction, decision-making, empowerment, food, healthy weight loss, making changes, menu planning, physical fitness, priorities

Eye-foolery

Simple tricks can help us eat less. Here’s a blog I published about the topic on my Sparkpeople.com page. If you’ve never checked out Sparkpeople, I highly recommend it – the nutrition/weight-loss/healthy-lifestyle tools are incredible!

Smiles from Slimvictory!

http://www.sparkpeople.com/mypage_public_journal.asp?id=JUSFOLK.

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Filed under calorie reduction, counting calories, food, healthy eating, healthy weight loss, making changes, meal preparation, menu planning

How to NOT Talk About Someone’s Weight Loss

Below, you’ll see a link to a blog written by a fellow WordPress blogger, “Goodbye, Mr. 300”. I thought it was so incredibly well-written, I had to share it with you. Whether you are trying to lose weight, are a maintainer, or are just watching from the sidelines, I think you’ll enjoy it!

Smiles from Slimvictory:)

How to NOT Talk About Someone’s Weight Loss.

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Filed under calorie reduction, decisions, food, healthy eating, making changes

LIGHT food on A&E show “HEAVY”?

As many of you are surely doing, I again tuned in for “Heavy” on A&E last week. Reasons for being overweight run the gamut, but it boils down to regularly overeating and/or eating too much of the wrong variety of foods.

Well, I’ve been waiting to see participants actually sit down to a meal, and on this latest show, it finally happened. After pushing themselves to the limit with gym exercises, walking and swimming, the featured guy and gal sat down to a spartan  dinner.  We were just given a quick glance at the plates, but the discouraged expression on the faces of the two diners was certainly evident. A glimpse at the meal showed what looked to be an average-size bowl of greens-based salad, about a half-cup scoop of  something I’m assuming was a protein source or possibly a protein/grain combo, a tiny serving of vegetables, and a drink. Perhaps this was not the whole meal, but that’s all viewers were shown. (One of the elite spa’s employees did mention that participants’ daily calorie quota ranged between 1200 and 1800 calories, which is certainly a reasonable amount for those wanting to lose weight.) 

But from my perspective, those who see this kind of meal, and think such a strict regimen is what is required to rid themselves of excess poundage are being given an unrealistic model.  My calorie goal is 1400 daily, and my lightest meal of most any day is around 350 calories, which, well-planned, provides me nourishment and satiety for a few hours. Here’s an example of two meals that add up to around 750 to 800 calories, leaving around 600 calories for the other meal and a couple of snacks:  Breakfast – 2/3 cup oatmeal, 1 slice 50-calorie whole wheat toast, 2 tsp. vegetable-oil spread and a bit of jelly, 1 cup 1% milk, coffee, and a piece of small fruit. Lunch – about 3-ounces lean protein, 1 fat serving, 2 non-starchy veggies (half-cup servings), 1 to 2 grain/starch servings and a fruit.

It has been exciting and impressive to see the results and changes in both weight and attitude in “Heavy” participants at the end of 6 months, but the process being a role model on how weight loss is done wouldn’t be one that’d draw many devotees. I’m hoping, on future shows, to see meals that would give encouragement to the everyday Joe or Joni, that calorie-reduction does not have to equal deprivation.

Surely one of the program’s goals is to see participants lose as much as possible in the 6-month time frame. However, for those who – armed with knives and forks – are doing daily battle in kitchens and cafeterias across the country, there is hope: by eating wisely and healthfully, and exercising most days, a person could realistically expect to shed around two pounds a week (over 50 pounds in six months, which is a great accomplishment), and provide a LIFESTYLE one could live with. Your thoughts?

 (A note from Slimvictory: if you’d like to receive new articles as they post, please sign up on my home page. Your comments are welcome and appreciated.)

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Filed under calorie reduction, counting calories, food, healthy eating, meal preparation, nutrition data