Wartburg
Wellness
WELLNESS NEWS from Dawn Wiegmann, RN
Watcher MARCh 2009
Good Nutrition in March Think before
Health eating is the cornerstone of healthy list of ingredients needed to make those items. you drink
living. So why is it that every so often we all (me Then make a list of what you need and go to the Take this little quiz …
included) get on a kick to lose some weight … store.
then for a few short weeks we try very hard to eat Q: Which drink is the most
correctly? I think one piece of advice we should It helps to make your shopping list in the order likely to make you crave
always remember is … “Never start a diet that of your grocery store, e.g. produce, grains, dairy, more sweets? Regular or
you are not going to follow for a lifetime!” meat. That helps you become faster and less diet soda or juice …
prone to buying things you don’t need. A: Research shows that drinking
That’s why our new “Begin!” program that The aspartame in diet soda may
W and Hy-Vee are doing together is so exciting! Because we are working on planning our meals make you crave more sweets,
by confusing the body to
It’s looking at lifelong healthy skills as we cook, for better health, we also need to watch what we
wanting more sweets.
eat, and exercise. spend on food. We can save money and still eat
healthy! Here are a few ways to save money and Q: Which drink is the hardest
One skill that is very important is planning gain health: on your teeth? Cola, root
meals. We need to know that no one plans to fail beer or lemon-lime/citrus
– they just fail to plan! Go for the grain – We all have heard the benefits soda …
of eating more whole grains and most whole A: Clear sodas are loaded with
Planning saves time and money, and it puts you grains are pennies per serving. Buy oatmeal and citric acid, which corrodes
in control of what you eat. An easy way to start brown rice in bulk or larger containers. tooth enamel.
getting control of our food is to plan at least 3-4 O
• atmeal is 14 cents per serving versus
healthful dinners that are easy to make. When individual instant packets that are 32 cents Q: If you are trying to cut
you get good at planning those, work up to per serving. your caffeine, what should
you drink? Root beer, cola
planning for the whole week. B
• rown rice is 15 cents per serving.
or orange soda…
Consider making extra to serve for the next One of the most inexpensive proteins around A: Drink the root beer, which
has 23 mg. of caffeine per
night’s dinner or take it for lunch the next day at is beans. They are also high in fiber but low in
can, which is less than the
work. fat. orange drink (41 mg.) and
E
• ggs and beans are the least expensive the cola (34 mg.).
Check out your supplies. Write down what you protein sources.
usually eat for breakfast and lunch and make a C
• anned beans are 12 cents per serving Q: A can of soda has as
and dried beans are 5 cents per serving. A much sugar as a sport
hard-boiled egg is 9 cents per serving. drink, candy bar or white
chocolate mocha drink …
We don’t eat enough veggies and fruits. If we A: 1-12 oz. soda = 10 teaspoons
buy frozen, we save money and keep all the sugar the same as a white
nutrients! chocolate mocha drink.
F
• rozen broccoli is 37 cents per serving.
Q: The carbonation in soda
F
• rozen pineapple is 40 cents per serving.
may make you feel
hungry, cause you to skip
Drink milk for your health! A serving of milk a workout, or slow your
is still one of the best nutrient bangs for your metabolism…
buck. A: It may make you skip your
F
• at-free milk is 21 cents per serving. workout because carbonation
B
• uying yogurt in the large container will can cause bloating.
cut the cost per serving in half.
Wartburg-Waverly Sports & Wellness Center | 100 Wartburg Blvd., Waverly, IA 50677 | 319-352-8437 | www.The-W.org
WARTBURG WELLNESS WATChER MARCh 2009
Five Reasons Why You’re Always Starving
Here is a foolproof plan to keep hunger You stockpile your calories.
from gnawing away at you. You eat so sparingly during the day that by How much protein
the time dinner rolls around your famished.
Even when we are trying to make good Even if you’re eating healthy, you overeat! is enough?
nutrition a top priority, most of us can at Eating earlier in the day is a must to head Protein is a nutrient found in every cell of
some point of the day … become a crazed off disaster later on. Limit the size of your your body, including those in your bones,
snacking machine. Here are some reasons evening meal so that you wake up eager for muscles, skin, and blood. To maintain
for our insane behavior: breakfast. And then continue to stick to that these cells, the average adult needs 45 to
three-hour rule with eating so your blood 60 gms. of protein each day. Protein helps
You eat the right foods at the sugar doesn’t go up and down. build and repair our body tissues, and
there is some evidence that protein helps
wrong times. decrease hunger.
Haphazard eating can lead to overeating. We You drink your meals.
need to eat on time. Failing to eat regularly If you are in that yummy habit of lattes for We should eat healthy amounts of lean
scheduled meals can boost the body’s output breakfast and smoothies for lunch...Ouch! protein to assist us in maintaining a
of insulin, which can increase appetite and Our bodies are made to enjoy eating or healthy body and a healthy weight.
slow calorie burn. Carry portable snacks munching our food.
so you’re ready when hunger strikes. Write Salmon
A Purdue University study had people given ½ fillet – 42 gms.
down what you eat and when. See if there’s
a pattern. Remember the three-hour rule to 450 extra calories a day — some liquid and Roasted Turkey
eating! some solid. Those who ate the extra solid 1 cup – 41 gms.
food ended up eating much less during the
Tuna salad
day then those who had the extra liquid
You eat breakfast, just not the 1 cup – 33 gms.
calories. The reason is that chewing releases
right kind. hormones that signal fullness, and solid food Low-fat cottage cheese
We need to build a morning meal that is digested more slowly than liquids. So we 1 cup – 29 gms.
contains both protein and carbs. This will need to eat our food to assist us in knowing Soybeans
provide sustained energy throughout the when we are full. boiled, 1 cup – 29 gms.
morning. What we pick to eat has a major
impact on how satisfied we feel the rest of Skinless roasted chicken breast
If we focus on food combinations that 1 cup – 27 gms.
the day. A cereal bar may be convenient but
it’s a megadose of simple sugars that will
will get us through to our next meal...
Sirloin steak broiled
make you hungry sooner! no starving required! 3 oz. – 23 gms.
Eat a slice of cheese on whole wheat bread
or egg whites on whole wheat toast, or
whole grain cereal with skim milk. Vending Machine Snacks
If you crave something salty, which one is the better pick?
Your diet is flawless but flavorless. Pepperidge Farm Goldfish crackers, original flavor SunChips or Frito-lay Smartfood white
If you eat broiled chicken and steamed cheddar cheese popcorn
veggies every day you will get bored and
have a hard time sticking to a healthy The Smartfood white cheddar popcorn has 20 more calories than the
diet. You need to be creative with flavor, SunChips, but more protein to keep you feeling fuller longer. The
and spice it up! Try new herbs like basil, Goldfish have half the fiber and 50 more calories than the popcorn.
gingerroot, oregano, and mint. Try adding
acidity (a dash of lemon juice or balsamic If you crave something chocolaty, which one is
better pick?
vinegar). Or try sweetness (a teaspoon of
3 Musketeers, Snickers, or Reese’s peanut butter cups
honey or brown sugar). It can help your
meals from becoming boring. Add all Pick the peanut butter cups. You can have two for
textures: creamy, crunchy, and chewy. Add 50 fewer calories than the Snickers (with the same
nuts to your salad or granola to your yogurt. protein and fiber). But the 3 Musketeers bar has 30
more calories with half the protein. The Reese’s will
need to be counted for two snacks for 230 calories.
Wartburg-Waverly Sports & Wellness Center | 100 Wartburg Blvd., Waverly, IA 50677 | 319-352-8437 | www.The-W.org