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  Healthy Eating  

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Do you need help from the experts at Pardee?
Call Nutrition Services at
828-696-1140 or visit
Pardee Hospital
Nutrition Services Page


DID YOU SAY THE F-WORD?
By Leah McGrath, RD, LDN - Corporate Dietitian, Ingles Markets
leah

The reason fiber is so good for us is the same reason it’s so difficult to talk about — bowel regularity. Though it may not be polite dinner conversation, it’s time to take fiber out of the closet and make it a bigger part of our health dialogue. From promoting heart health and guarding against cancer to helping with weight-loss and immune support, fiber really is fabulous. Find out all the benefits of fiber and why  it’s okay to starting using the F-word here.


Diabetes Tip from the National Institutes of Health

Follow your diabetes meal plan. If you do not have one, ask your health care team to help you develop a meal plan.

Eat healthy foods such as fruits and vegetables, fish, lean meats, chicken or turkey without the skin, dry peas or beans, whole grains, and low-fat or skim milk and cheese.

Keep fish and lean meat and poultry portions to about 3 ounces (or the size of a deck of cards). Bake, broil, or grill it.

Eat foods that have less fat and salt.

Eat foods with more fiber such as whole grain cereals, breads, crackers, rice, or pasta.

Need additional help managing your diabetes? Pardee Hospital has a great program to help you manage your diabetes.
For the Perspectives Diabetes Education program information please call (828)698-4533 or e-mail
Nina Lovern at nina.lovern@pardeehospital.org


 

healthy eating

Ok, I’m Ready to Begin, But What Diet Will Work For Me?

Now that you’ve made the commitment to lose weight, you’re probably wondering what diet you should follow? Click here for a list of
healthy and sensible diet suggestions from the Pardee Hospital experts. Read more...

   
diabetic connect

Weight Loss Apps to Help You Stay on Track!

We’ve put together a list of the latest apps that can help you track calories, to track your activity minutes, and lose weight.  Read more…

   

fad

Best Way to Lose Weight: Fad vs. Fact of Weight Loss
Laura Tolle, RD, CDE, LDN

There are over 6 million results returned when you Google fad diets.  People want to lose weight and they want to do it now, if not sooner. But research shows when people lose more than 2 pounds per week in a short time they will regain that weight, plus add on a few more pounds.
Read more on how you can you lose weight and keep it off?
   
portion sizes To Lose Weight, You Must Consume Less Calories, But Portion Sizes Can Be Confusing

Research suggests that safe weight loss involves combining a reduced-calorie diet with physical activity. Simply said; you need to eat smaller portions, but portion sizes can be very confusing? Click here for a chart that shows some correct portion sizes. Read more...
   
choices

How to Stay Motivated When You Are Trying to Lose Weight

Let’s face it one of the toughest things to do when you are trying to lose weight is to stay motivated.  When any of us begin our weight-loss we’re excited and determined to do everything right but as time goes on and the weight-loss slows, we become frustrated and then…Read more...

 

apple 7 Habits of Successful and Healthy Weight Loss
from American Institute for Cancer Research

Eat Dessert Half as Often. You don’t have to eliminate them completely, but researchers found that the women who lost the most weight and kept it off were eating, on average, only about 7 desserts per month.
Read more...

 

Pardee Hospital Recommended Healthy Diets  healthy eating

DASH Diet Do you want to lose weight and get healthier? Follow this diet that was originally developed to help fight high blood pressure, the DASH Diet offers a nutritionally complete and safe approach to weight loss. The plan promotes nutrient rich foods like fruits, veggies, whole grains, lean proteins, and low-fat dairy.

French Women Don’t Get Fat Diet is a four-phased diet plan that focuses on high-quality food in small portions, mindful eating, proper breathing, good posture, and regular exercise. There are no forbidden foods on this plan, so it’s perfect for those who need variety in their diet. However, because of its simple and self-directed approach, it may not be the right choice for someone with a lot of weight to lose.

Weight Watchers is a popular and flexible diet plan that’s adaptable to many situations. Use the points 
system to make dining out easier. Program participants are supported via online or in-person meetings.

The Mayo Clinic Diet is a lifelong weight-loss and lifestyle program that was designed by Mayo Clinic health experts. Built around the Mayo Clinic Healthy Weight Pyramid, this nutritional approach helps combine smarter eating choices with daily exercise.

The Mediterranean Diet is designed around delicious foods that have stood the test of time and nourished generations. Fresh fruits, vegetables, whole grains, fish, olive oil, and lean meats form the foundation of this program and healthy eating lifestyle. Research shows that the Mediterranean diet also supports joint health.

The EatingWell Diet A comprehensive plan designed to help you lose weight safely provides an overall healthy-eating program.

SparkPeople.com This program offers a free four-stage diet program which uses tools, content, and support to help users make lifestyle changes.

DASH Diet. Originally developed to help fight high blood pressure, the DASH Diet offers a nutritionally complete and safe approach to weight loss. The plan promotes nutrient rich foods like fruits, veggies, whole grains, lean proteins, and low-fat dairy), while shunning empty calories from sweets, avoiding red meat, and cutting back on sodium.

Mark Bittman’s VB6 Diet. VB6 stands for Vegetarian Before 6, meaning that adherents to this program eat a vegan-only diet (no meat, dairy, or other animal products) until 6 p.m. The VB6 plan includes more fruit, vegetables, and other plant foods than most people are probably used to — some can be eaten in nearly unlimited quantities. This program also limits sugar, white flour, white rice, pastas, or processed foods before 6 p.m. Though no food is off-limits after 6 p.m., moderation and healthy choices are encouraged.

The Protein Power Diet is essentially a low-carb, high-protein eating plan based on the idea that by limiting carbs, people can lower their insulin levels and eventually burn more stored fat. Protein from fish, red meat, poultry, and low-fat cheeses are encouraged. Leafy green vegetables, peppers, eggplant, green beans, celery, and other low-fat/high-fiber foods are also allowed.

The Biggest Loser Diet is based on the popular TV show and gets high marks for nutrition and safety. The program encourages eating regular meals that include filling calories from fruits, vegetables, whole grains, and lean proteins. Increased activity and food journaling are also key parts of this diet plan. 

Vegetarian Diet. Though there are different forms of vegetarianism, the most common type is ‘lacto-ovo’, which allows followers to go meatless while still eating dairy products and eggs for added protein. Research shows that vegetarians tend to consume fewer calories and have a lower body mass index, lower blood pressure, and reduced cholesterol levels.

Flexitarian Diet or “flexible vegetarian” diet is built around the premise that dieters who go meatless a majority of the time will lose weight. Though no foods are off-limits, the goal is to add more plant-based foods, reduce meat consumption, and keep calories in check. Moderate exercise is also a component of this plan and dieters are encouraged to be active for 30 minutes per day for good health.

Traditional Asian Diet focuses on healthy foods that keep hunger at bay. Whole grains, rice, vegetables, and bean products are the center of most associated meal plans on this program. The traditional Asian diet tends to be low in saturated fat and high in fiber and is considered heart-healthy, cholesterol-reducing, and beneficial to those with high blood pressure.

The Glycemic Index Diet was originally designed to help people with diabetes control their blood sugar levels. Focusing on the limitation of carbs, this diet scores each food on a scale of 0-100 based on how much the food raises your blood sugar level. Though there’s no calorie-counting with this plan, scoring each food while balancing other nutritional information can be a bit confusing.

The Best Life Diet is a three-phased approach to weight-loss that’s designed around nutritional eating, reasonable portions, and increased physical activity. The pace can be self-directed and customized to fit different lifestyles. The plan is supplemented by weekly menus, recipes, and online message-board support groups.

The Step Diet is built around the fitness philosophy that 10,000 steps per day is the path to health, wellness, and weight-loss. Free of rigid regimens, followers of the plan are encouraged to simply cut their current food intake by 25 percent, while steadily increasing physical activity.

Volumetrics focuses on foods that are less energy-dense. To help promote a sense of fullness, menu items are large in volume, but low in calories. Volumetrics encourages eating lots of fruits, vegetables, whole grains, lean meat, and nonfat dairy.

Jenny Craig is a popular program that offers personalized nutrition and exercise plans combined with one-on-one counseling. Meal plans range between 1,200 – 2, 300 calories per day and are based on the dieter’s motivation, goals, current weight, and fitness habits.

The Sonoma Diet This diet is based on delicious recipes using staples of Mediterranean eating: fruits, vegetables, whole grains, olive oil, fish, and nuts.

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smart phone appTake a look at these latest smartphone apps that can help you track calories, activity minutes, and lose weight.  Best of all, these apps are all free downloads and available on most popular smart phone platforms.

Diabetic Connect – This top-rated app connects you to the largest diabetes community on the Web. Users can exchange information, offer encouragement, and field questions. You can start your own discussion or follow existing threads from other users. Free for iPhone and Android.

Quit It Lite – Simplicity wins in this extremely modest but effective free app. Quit It Lite encourages smokers to become non-smokers and helps former smokers stay that way. The app tallies all the cigarettes a user has resisted and equates that information to dollars saved. You can also share your successes on social media or via email. Available for iPhone only.

Moves – Moves is free fitness app for Android. With a clean and distraction-free interface, users can track daily steps taken, minutes biked, or miles run. Activity can be reflected on a map so runners and bicyclists can establish favorite routes and challenge personal results.

Relax Melodies – Are you part of the 30 percent of adults who report getting less than six hours of sleep per night?
If so, you may be feeding chronic levels of anxiety through sleep deprivation. Relaxing Melodies helps you fall asleep faster with the help of dozens of different tunes that you can customize and blend. Free for iPhone and Android.

Virtual Walk – Make your indoor or outdoor walk more interesting with Virtual Walk. Users can plot their distance through virtual scenic or historically significant places. At predetermined checkpoints, view photos and information about your virtual surroundings. Free version available for iPhone and Android.

Lose it! This free app lets you look up food to track calories AND track your exercise in the same app. Just input your current weight and your goal weight, and Lose it! will give you a fairly accurate estimate of how many calories to eat per day, and how long it should take to
reach that goal...You can also scan the barcodes of almost any item and automatically pull
calorie and nutritional info from a huge online database, which really helps when you’re
grabbing a pre-packed lunch on the go and still want to stay within your daily budgets. A
must-have app! Free: Apple, Android.

Fooducate Fooducate helps you spot tricky non-health foods quickly by cutting your research time in half. Simply scan the barcode and Fooducate will give you a rating for the food scanned based on calorie counts per serving, processing techniques and amount of excess sugar. If you want to save time and choose health, go grocery shopping with Fooducate. Free: Apple, Android

Locavore To get the maximum amount of nutrients from food I always recommend eating fresh foods over packaged or processed. Timing is important as well; one study even showed that spinach harvested in-season had three times the Vitamin C as when it was harvested out of season! The basic rule is the farther it is from the vine, the less nutrients it has. Locavore tells you what’s in season and how many days you have left to enjoy it at its full flavor. It can also use your phone’s GPS to find the closest places to buy locally grown, in-season produce. Free: Apple, Android

Nike Training Club Nike lives up to their “Just Do It” mantra- this app is a free personal trainer in your pocket. It has 30-45 minute timed workouts for cardio, toning and strength, videos for each move and a voiceover talking you though the workout, AND it pulls music from your own playlists to keep you motivated. Just choose a workout based on the time you have and the results you want, and press play. The step-by-step videos and integration with your own music library make this a fantastic workout app. Free: Apple

Endomondo Who couldn’t use a little extra motivation? If you’re a runner, biker or walker, this app will track your route via Google Maps, tracking your workout history to compare later. You can also create an account and get motivated by your friends every time you break a mile. You can even upgrade the app to work with special Polar heart rate monitors (my favorite!) Free: Apple, Android, Blackberry

My Fitness Pal From start-up, My Fitness Pal takes your weight, height, goal weight and lifestyle into account before giving its recommendations. Right away it breaks up your big goal into a smaller goal 1 month away from now, which is a fantastic motivator. You can also access calorie counts and nutritional information from local restaurants, taking the guesswork out of eating out. You can also access your calorie count online from any computer, and get some extra encouragement by sharing your progress with friends. Free: Apple, Android

Eat This, Not That! The Game While I can’t condone picking one less-bad fast food over another (chili dogs over cheeseburgers? Really?), the knowledge you get from this little game may help you in your next “hot zone” situation, where there are no good choices. If you’re going to play a game on your commute or while you’re on hold on a conference call you can pick up a few quick facts. Free: Apple, Android

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Best Way to Lose Weight: Fad vs. Fact of Weight Loss
Laura Tolle, RD, CDE, LDN

fad vs. factThere are over 6 million results returned when you Google fad diets.  People want to lose weight and they want to do it now, if not sooner.  But research shows when people lose more than 2 pounds per week in a short time they will regain that weight, plus add on a few more pounds.  So, how can you lose weight and keep it off? 

Simply put, fad diets are not the answer.  But how do you know if you are carrying out a fad diet?  Here are a few simple ways to determine if the diet you are considering is a fad diet. 

Put the diet to the test:

  1. Does it promise results that sound too good to be true? ‘Lose 10 pounds in 10 days!”
  2. Does it eliminate food groups? “No: dairy/wheat/meat…”
  3. Does it promise to melt pounds without any exercise? “Lose weight while you sleep!”
  4. Does it encourage eating combinations of foods at certain times and not at other times?

If you answered “yes” to any of the above questions then this diet is a fad diet and may not be safe or effective in the long run.
Click here for more information on popular fat diets.

But What Diet Will Work? 

  1. Eat a little less - Moderate calorie restriction promotes weight loss.  It is important to eat balanced scheduled meals using portion control.  Americans typically eat off of large plates, often cleaning their plate.  Try using a smaller plate and avoid seconds.
  2. Slow Down - Give yourself some time to enjoy your meal and recognize your fullness.  If you eat too much you are also probably consuming too much food which leads to excess calories leading to increased weight.
  3. Write it or enter it – Try using a food journal or a tool like MyFitnesPal.com to record your food intake.  This will provide more information to help you see where you need to make adjustments in the future. 
  4. Evaluate your current habits - Are you getting 5 servings of fruits and vegetables a day? Are you drinking 6-8 cups of water? Focusing on adding good for you foods is just as important as subtracting or eliminating not so good choices.

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portionsTo Lose Weight, You Must Consume Less Calories, But Portion Sizes Can Be Confusing.


Research suggests that safe weight loss involves combining a reduced-calorie diet with physical activity. Simply said; you need to eat smaller portions, but portion sizes can be very confusing? Here are a couple of charts that show you different portion sizes. Click  here for a handy WebMd portion-size guide that you can take with you.

 

 

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How To Stay Motivated When You’re Trying To Lose Weight

choices

Let’s face it one of the toughest things to do when you are trying to lose weight is to stay motivated.  When any of us begin our weight-loss we’re excited and determined to do everything right but as time goes on and the weight-loss slows, we become frustrated and then you give up, but here’s a way to stay on track.

Stop for one second and ask yourself “Is that 600-calorie, piece-of-chocolate cake really worth the frustration I’m going to feel when I get on the scale and see that I’ve gained weight?” We know it’s hard to stay consistent, eat the right amount of calories and resist every little temptation you come across on a day-to-day basis. But, if you can remind yourself of all the reasons you why you wanted to lose weight, you have a better chance of making the right choices. Regrets have a way of lasting much longer than the taste of that chocolate cake!

Tips to Help You Stay Motivated

  • Meet your Lighten Up 4 Life team mates for lunch every day. You’ll feel more obligated to eat well if your team is around.
  • Find an exercise buddy (Perhaps one of your team mates). Exercise is an important component to losing weight and having an exercise buddy keeps you motivated on days you might otherwise talk yourself out of working out.
  • Treat yourself; if you are one those people who feels deprived when they don’t get a special treat every day, save 100-200 calories a day to give yourself a little reward.
  • Focus on the small victories, not just the number of pounds you want to lose. Reward yourself with a special “something: (Not food) for reaching every 5lbs of weight-loss.
  • Stop and assess how much better you feel since you’ve lost 5lbs, 10lbs, etc. and how walking a mile after work is a real accomplishment.

Give yourself a pat-on-the-back for staying in it. You’re setting a good example for yourself, your friends and your family.

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7 Habits of Successful and Healthy Weight Lossapple
from American Institute for Cancer Research

Eat Dessert Half as Often. You don’t have to eliminate them completely, but researchers found that the women who lost the most weight and kept it off were eating, on average, only about 7 desserts per month.

Get the Sugary Beverages Out. At both six months and four years, cutting sweetened beverages from an average of 1 per month to almost none linked with losing the most weight. Here are some great ideas for zero calorie refreshing beverages.

Color Your Plate with More Veggies and Fruit. This strategy was the biggest winner and paid off most at the four-year mark. Women who lost the most weight upped their vegetables and fruit servings from less than 4 to more than 5 per day. If you’re looking for ways to get more of these cancer-fighting foods in your diet.

Forgo the Fried Foods. During the first six months of the study, women who lost the most weight, cut back on fried foods from over 10 servings to about 2 per month. By four years, they were eating about 5 servings per month, so they were eating half as many fried foods as they had at the start.

Moderate the Meat and Cheese. This seemed to be more of a long-term strategy for weight loss. After four years the big losers were eating fewer meats and cheeses (about 1/2 ounce less per day) than at the beginning of the study.

Enjoy Fish More Often. On average, the most successful losers increased their fish, on average, from about 4 servings per month to about 5-6 servings per month. Substituting fish for higher fat meats means fewer calories and an added heart health benefit.

Start by Eating at Home. One of the first steps toward losing weight may be to eat at home more often. At six months, eating at restaurants less often linked with more weight loss. However, at four years, how often women dined out didn’t seem to matter. The authors of the study hypothesize that women who had lost the most weight and kept it off were usingthe other 6 strategies even when eating at restaurants.

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Lighten Up 4 Life