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This Year, Think Small! By Dave Grotto, RD, LD Happy New Year! To start the year off right, here is a list of helpful hints to achieve the body you've always dreamed of. The following is an adaptation from the Food and Nutrition Science Alliance (FANSA)'Lighten Up' list of diet and lifestyle recommendations. 1. Start off with small, realistic goals: If overweight, shoot for being 5 to 10 percent lighter by next January 1. You can lose 5 to 10 lbs over the next year by cutting 50 to 100 calories from what you eat everyday or burn up an additional 50 to 100 calories/day by running a bit more. Small changes can add up! 2. Eat lower calorie foods: Focus on high water content foods such as soups, fresh fruits and vegetables that are both low in calorie and satisfying. 3. Say yes to fiber: Whole grains and many vegetables increase feelings of fullness and decrease between meal hunger by increasing bulk in the diet and slowing digestion and absorption. 4. Go half way: Slice those portion sizes in half - especially high calorie desserts and snacks. Savor a small portion of those tasty, but high calorie foods, beverages and sweets by sharing one order with friends or cutting small slices at home. 5. Get rid of fat. Purchase leaner cuts of meat, remove skin from poultry, and limit fried foods. Use vegetable oils high in monounsaturated fats, such as olive or canola oil and choose low or fat-free dairy products. 6. Put your weapon down: Put the fork down between mouthfuls. Feel like eating goodies? Go out for a 15 minute walk and you may be surprised that the craving 'goes away'. 7. Slow down and smell the food: Actually taking time to enjoy the eating experience may result in fewer calories in. Give your brain a chance to know when your stomach is full. Rule of tongue: Do an assessment every 5 minutes of eating - can I walk away content? If the answer is YES, stop eating! 8. Liquid or solid: All calories count: Count alcoholic beverages, coffee specialty drinks and energy drinks as part of your total daily calorie intake. 9. Its all good: Every type of calorie is good whether it is fat, carbohydrate or protein so don't exclude any one group. Protein intake helps to decrease hunger. 10. Slow but sure: Even if you slip a little and get off your new program, hop right back on. An occasional indiscretion isn't the end of the world - Stay the course and you will be well rewarded. Good luck! Plan for alternatives to outdoor running by Coach Bill Leach As the weather and footing make outdoor running increasingly hazardous, create a back-up plan. Potential options
CARAS PEAK PERFORMANCE TRAINING HAS RESUMED It is not too lat e to sign-up: www.CARARUNS.ORG ; Note change in schedule now meeting at 6 a.m. and CARAS TRAINING FOR BOSTON PROGRAM HAS RESUMED It is not too lat e to sign-up: www.CARARUNS.ORG ; Masters Cross Country National Championships anyone? February, 2005, Portland Oregon, in conjunction with the competition for selection of the USA team for the 2005 World Cross Country Championships PLEASE CONTACT COACH LEACH, at bill@coachleach.com, to join a Chicago TEAM! FYI we have 3 runners are there more? Saturday morning Please report your race results, including notes P.R.s, etc. e-mail bill@coachleach.com Questions? Please forward questions to coachleach@coachleach.com we look forward to your questions. ARCHIVED editions of past COACHLEACH.COM Newsletters are available via the HOME page of www.coachleach.com
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