Tag: healthy eating

Publish Don’t Perish – Tip #3 – Take Care of Yourself!

It’s a new year and it’s important to remember that you need to take care of yourself! Your best work, your best writing, your best time, occurs when you are at your best self. With this in mind, there are a number of things you can do to ensure that you do — they are not time intensive, after all, you have to eat and move around.

I previously wrote a number of articles (wearing my health and wellness hat with my Master of Science degree in Nutrition and as a registered dietitian) that focus on a healthy weight, taking control, as well as exercise and stretching with the help of a friend and physical therapist, Diane Foley. To give you a jump start, this article will provide you with quick links and a brief summary with tips.

Remember, before you make any changes to your health care regimen, always speak to your physician.

START OVER/TAKE CHARGE: ENERGY BALANCE AND WEIGHT CONTROl

This article provides a great start with an overview of energy balance and its relationship to weight control.

health and wellness, weight control, energy balance, take charge, motivation, exercise, portion control, maintenance
It’s All about Health and Wellness — 5 lb Human Fat Model

Tip #1 – Write down everything you eat and drink. It may be old school, but it works.
Tip #2 – Use an app that helps you monitor calories and exercise.

ON THE ROAD TO HEALTHY LIVING: FOOLPROOF YOUR PLAN!

Guidance for developing reasonable goals and a plan is the focus of this article.

energy balance, take charge, motivation, portion control, maintenance
On the Road to Healthy Living

Tip #3 – Find yourself an accountability partner. Just as with writing, support is important with this aspect of your life.
Tip #4 – Remove distractions

THE KEY TO SUCCESSFUL WEIGHT CONTROL

Portion control is the key. Learn the difference between a serving size and portion.

Fish, healthy,
Trout the Healthy Way Keys to Successful Weight Loss

Tip #5 – Add water.
Tip #6 – Fill up with fiber

LEAN BELLIES AND BODY TYPE

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance
Body Type: Apple or Pear

Excess fat around the middle is dangerous, regardless of your body type.

Tip #7 – Use smaller bites and chew longer.
Tip #8 – Eat protein

LOW CALORIE ALTERNATIVES

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance, food choice, low calorie alternatives
Supermarket – Low Calorie Alternatives

Recommendations are provided to replace high calorie foods with the lower calorie alternatives.

Tip #9 – Think a little smaller.
Tip #10 – After exercising, eat protein

EXERCISE IS KEY: A TRIBUTE TO OUR MILITARY!

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance, food choice, low calorie alternatives, stretching
My Dad: Christian Van Den Heuvel – Exercise is Key: A Tribute to Our Military

My dad’s 87th birthday is next week. What better way to talk about what’s critical to your health — exercise. All of his life, and to this day, he exercises. Step in the right direction with the benefits of walking.

MOTIVATED? TIPS FOR CALORIE CONTROL

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance, food choice, low calorie alternatives, stretching
Motivated? Tips for Calorie Control

You are motivated when you are ready to not only take the weight off, but keep it off. This article helps you with the following tips:

  • Plan
  • Activities
  • Eating Behavior
  • Parties and Holidays
  • How to Monitor Yourself
  • Your Reward
  • Shopping

As writers, we spend most of our days sitting. The following articles will show you a few simple moves that will diminish your pain and leaving you feeling better.

YOUR HEALTH — A FEW SIMPLE MOVES

physical therapist, Diane Foley
Diane Foley, Physical Therapist

Physical Therapist, Diane Foley shares a few simple moves that will reduce some of the health risks associated with sitting. There are five common muscle groups, Diane provides a stretch for the first — the neck.

SIMPLE STRETCHES TO REDUCE THE PAIN OF SITTING

Chest Stretch, Pectoral Stretch, Stretches
Diane Foley, Physical Therapist Pectoral Stretch

The next muscle group involves the chest (pectoral) muscles. Learn simple stretches to reduce pain.

LOWER BACK — STRETCHES TO MAKE A DIFFERENCe

side stretch, lower back muscles
Side Stretch for the Lower Back

It’s all in the title.

STRETCHES TO ALLEVIATE STIFF TIGHT HIPS

Stretch, hip flexor, hip muscle
Hip Flexor Stretch

When you sit, the front of your hips tighten and stiffen. It’s important to stretch these front hip muscles (hip flexors). Learn how.

HAMSTRINGS AND CALVES — STRETCHEs

stretches, stretches for the back of the legs, calf stretch lunge
Stretches for the Back of the Legs — Calf Stretch Lunge

Hamstrings and calves is the last muscle group addressed in this series that’s affected by prolonged sitting. It’s important to take short breaks throughout your day to stretch. This will make a difference in your life and your writing.

You only have one life. Remember to take care of it!

What are your goals for 2020?

(C) 2019 Karen Van Den Heuvel Fischer

On the Road to Healthy Living: Foolproof Your Plan!

Health and nutrition are foremost in our minds. With the changes in healthcare, most people avoid seeing the doctor – the high deductibles make the cost prohibitive for the average American. It is proven that obesity is a risk factor in a number of life threatening illnesses. Undernutrition is also a serious problem. You may be at your ideal body weight, but perhaps you don’t eat right. We’ve all heard the adage, “You are what you eat.” We only have one life, let’s take care of it with a healthy living plan!

Take Control

Pike Place Market (6)

You’ve made the decision to take control of your life. Congratulations! If you have a family, you not only have a responsibility to yourself, but you have a responsibility to your family as well. Studies show that success doesn’t just happen overnight. You need to set your goals and follow a realistic plan.

Set Your Goals

Be realistic in setting your goals. Make sure it’s one you can achieve within a reasonable time period. Realistic, achievable, reasonable goals are more likely to succeed. Get ready to ask yourself the following questions and make a list.

  1. What outcome would you like to achieve? If you are trying to eat healthier, list your reasons why.
  2. What steps are necessary to achieve your goals? Remember, it’s easier to change a few behaviors at a time rather than get overwhelmed with a long “to do/to change” list. Many helpful tips are forthcoming, so stay tuned!
  3. Be committed. It’s critical to success. I suggest making it official with a contract.    Sign a Contract
  • List objectives & behavioral goals.
  • Measure your progress with milestones.
  • Reward yourself for meeting contract terms.
  • Sign it in front of witnesses who care (family or friends).
  • Initially, you may want to reward positive behaviors, but after you start to progress, focus your reward on positive results.

TIP #3: FIND AN ACCOUNTABILITY PARTNER. Find a friend or family member who also want to make healthy changes. Share your goals and plans and check in with each other on a regular basis. Hold each other accountable!

TIP #4: CUT OUT DISTRACTIONS. Eating while preoccupied impairs your brain’s ability to watch your food intake, according to a 2009 review of studies. Turn off the TV, close the laptop, and stop playing games with your smartphone. Your stomach will thank you.

(For Tips #1 & #2 see Start Over/Take Charge!)

IMG_4930What do you see as the biggest challenge?

Now that you’ve made the decision to start and take control, next we’ll take a look at an important weight management strategy. It just may be the most effective tip you can use to reach your goals.

(c) 2016 Karen Van Den Heuvel Fischer