Weight loss healthful tips for competition starting 4-19-07
START DATE—APRIL 19, 2007 Sponsored by the Employee Relations Department CONGRATULATIONS ON CHOOSING A HEALTHY PATH
FIRST WEEK VISUALIZE YOUR GOAL CREATE YOUR ACTION PLAN FOCUS YOUR ENERGY KEEP IT SIMPLE CHOOSE NATURAL WHOLE FOODS DRINK PLENTY OF WATER EXERCISE DAILY
RECONDITION YOUR MIND
You can prevent calories from turning into fat by:
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Eating 6 small meals a day, rather than 3 large ones. This allows you to convert calories more efficiently into fewer glycogen storage areas and have far less reserves left over. This means fewer calories turn into fat. Exercise, even if its just a little bit, before you eat. This creates some room in the cells • for calorie storage. When hunger hits, try drinking a glass of water or have a cup of green tea to tide you • over. Look at your portion size. Make a habit of
Limit fatty foods, especially those high in saturated fats such as crisps, pastries, butter and cream, biscuits and cakes. Include low glycemic index (slow release) carbohydrate foods at each meal and snack. (See GI Table on Page 2) Eat a wide variety of nutritious natural whole foods that are unprocessed, unrefined, and grown directly from the earth (whole grains like barley, rye, quinoa, brown rice; beans and legumes; vegetables; and fruits).
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Woman Sipping Tea
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cutting fruits in half and saving the other half for later. Eat regular meals and mid-meal snacks, and avoid getting overly hungry.
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Limit sugary foods and drinks including soft drinks and desserts.
Clip On Your Pedometers!
Take a 10 minute walk at lunch, park your car at the back of the parking lot, and walk with your family in the evening – just move more in your normal daily activities because all the little steps add up • Did you know that walking only one mile a day helps to burn 100 calories? • And that it’s possible to lose 10 lbs. in a year without changing your eating habits! • Investing in a pedome• ter is an excellent way to begin tracking steps taken each day—set a goal in the beginning of 6,000 steps a day. • Ideally, to effectively lose weight, 10,000 steps (or 5 miles) would help you reach your goal sooner!
CONGRATULATIONS ON CHOOSING A HEALTHY PATH
Weight loss healthful
The Glycemic Index List of Foods
The Glycemic Index (GI) is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating blood sugar—the higher the number, the greater the blood sugar response. A low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown.
LOW GI (Level 1) Less Than 50 on Scale
Artichoke <15 Asparagus <15 Avocado < 15 Broccoli <15 Cauliflower <15 Celery <15 Cucumber <15 Eggplant <15 Green beans <15 Lettuce, all varieties <15 Low-fat yogurt, artificially sweetened <15 Peanuts <15 Peppers, all varieties <15 Snow peas <15 Spinach <15 Young summer squash <15 Zucchini <15 Tomatoes 15 Cherries 22 Peas, dried 22 Plum 24 Grapefruit 25 Pearled barley 25 Peach 28 Canned peaches, natural juice 30 Dried apricots 31 Soy milk 30 Baby lima beans, frozen 32 Fat-free milk 32 * M&M's Chocolate Candies, Peanut 32 Low-fat yogurt, sugar sweetened 33 Apple 36 Pear 36 Whole wheat spaghetti 37 Tomato soup 38 Carrots, cooked 39 * Mars Snickers Bar 40 Apple juice 41 All-Bran 42 Canned chickpeas 42 Custard 43 Grapes 43 Orange 43 Canned lentil soup 44 Canned pinto beans 45 Macaroni 45 Pineapple juice 46 Banana bread 47 Long-grain rice 47 Parboiled rice 47 Bulgur 48 Canned baked beans 48 Grapefruit juice 48 Green peas 48 Oat bran bread 48 * Chocolate bar, 1.5 oz 49 Old-fashioned oatmeal 49 Cheese tortellini 50 * Low-fat ice cream 50
MEDIUM GI (Level 2) 50-70 on Scale
Canned kidney beans 52 Kiwifruit 52 Orange juice, not from concentrate 52 Banana 53 * Potato chips 54 * Pound cake 54 Special K 54 Sweet potato 54 Brown Rice 55 Canned fruit cocktail 55 Linguine 55 Oatmeal cookies 55 Popcorn 55 Sweet corn 55 Muesli 56 White rice 56 Orange juice from frozen concentrate 57 Pita bread 57 Canned peaches, heavy syrup 58 Mini shredded wheats 58 Bran Chex 58 Blueberry muffin 59 Bran muffin 60 Cheese pizza 60 Hamburger bun 61 * Ice cream 61 Kudos Whole Grain Bars (chocolate chip) 61 Beets 64 Canned apricots, light syrup 64 Canned black bean soup 64 Macaroni and cheese 64 Raisins 64 Couscous 65 Quick-cooking oatmeal 65 Rye Crisp bread 65 * Table sugar (sucrose) 65 Canned green pea soup 66 Instant oatmeal 66 Pineapple 66 Angel food cake 67 Grape-Nuts 67 Stoned Wheat Thins 67 American rye bread 68 Taco shells 68 Whole wheat bread 69 Life Savers 70 Melba toast 70 White bread 70
HIGH GI (Level 3) More Than 70 on Scale
Golden Grahams 71 Bagel 72 Corn chips 72 Watermelon 72 Honey 73 Kaiser roll 73 Mashed potatoes 73 Bread stuffing mix 74 Cheerios 74 Cream of Wheat, instant 74 Graham crackers 74 Puffed wheat 74 Doughnuts 75 French fries 76 Frozen waffles 76 Total cereal 76 Vanilla wafers 77 Grape-Nuts Flakes 80 Jelly beans 80 Pretzels 81 Rice cakes 82 Rice Krispies 82 Corn Chex 83 Mashed potatoes, instant 83 Cornflakes 84 Baked potato 85 Rice Chex 89 Rice, instant 91 French bread 95 Parsnips 97 Dates 103 Tofu frozen
Think of food as fuel and your body as a fire. Some fuel burns slowly, like firewood (Level 1). Other types of fuel burn like wood shavings (Level 2). And some burn like gasoline Level 3).
*limit your intake of these foods
CONGRATULATIONS ON CHOOSING A HEALTHY PATH
Page 3
Veggie Snack — Artichoke & Spinach Dip
Ingredients (Makes 4-6 Servings)
1 16 ounce can of cannelloni beans, rinsed and drained 4 medium green onions (green and white parts), chopped 2 medium garlic cloves, minced 14-ounce can quartered artichoke hearts, rinsed and drained, or 10-ounce package frozen artichoke hearts, thawed and drained 10 ounces frozen chopped spinach, thawed and squeezed dry 1 cup fat-free or low-fat plain yogurt or fat-free or light sour cream teaspoon grated lemon zest 3 tablespoons fresh lemon juice 1/2 teaspoon ground cumin 1/4 teaspoon crushed red pepper flakes 1/4 teaspoon salt 1/4 teaspoon pepper
Directions
In a food processor or blender, process the beans, green onions, and garlic until smooth, scraping the side several times. Add the remaining ingredients. Process until smooth. Transfer the dip to a container with a tightfitting lid. Refrigerate for 2 hours to 4 days before serving. Serve with your favorite raw vegetables thinly sliced like yellow, red, orange, or green bell peppers; cauliflower; broccoli; celery, carrots, and jicama.
Artichoke & Spinach Dip
“Choosing to Lose Weight is a Courageous, life changing event— talking to your health
NUTRITION INFORMATION: Per Serving 25 Calories; 0.0g of fat; 0 g of cholesterol; 56 mg of sodium; 5 g of carbohydrates; 1 g of sugar; and 2 g of protein
professional will enable you to select and follow the action plan right for your particular health
Almond Crusted Chicken
Ingredients (Makes 4 Servings)
Olive oil or Canola oil cooking spray 1/2 cup sliced almonds 1/4 cup whole-wheat flour 1 1/2 teaspoons paprika 1/2 teaspoon garlic powder 1/2 teaspoon dry mustard 1/4 teaspoon salt 1/8 teaspoon freshly ground pepper 1 1/2 teaspoons extra-virgin olive oil 4 egg whites 1 pound chicken tenders or skinless chicken breasts
1. Preheat oven to 475°F. Set a wire rack on a
needs”
With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish. 3. Whisk egg whites in a second shallow dish. Add chicken and turn to coat. Transfer each piece to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the chicken on the prepared rack and coat with cooking spray; turn and spray the other side. 4. Bake the chicken until golden brown, crispy and no longer pink in the center, 20 to 25 minutes. (Another test is to insert fork and if juices run clear, the chicken is done.) NUTRITION INFORMATION: Per serving 147 calories; 4 g fat (1 g sat, 3 g mono); 49 mg cholesterol; 4 g carbohydrate; 21 g protein; 1 g fiber; 214 mg sodium; 79 mg potassium. Nutrition bonus: Selenium (28% daily value). 0 Carbohydrate Servings Exchanges: 3 very lean meat, 1/2 fat
Almond Crusted Chicken “If you are avoiding soda and miss your favorite sparkling beverage, try squeezing fresh lemon or lime over ice and add seltzer water!” 0 cal; 0 sodium; 0 sugar
foil-lined baking sheet and coat with cooking spray (or use paper towel w/a little oil and spread on wire rack. 2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute.
CONGRATULATIONS ON CHOOSING A HEALTHY PATH
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Lose Weight with Proper Portion Control
Food-label servings
Understanding serving sizes — which often aren't as large as you'd think — is key to losing weight.
(portion control) is essential to weight loss as well as to maintaining a healthy weight. Unfortunately, the importance of portion control is often underestimated. In fact, the trend toward larger food portions gets much of the blame for the growing number of overweight people.
Eating sensible food portions
serving sizes listed on food labels? They aren't a recommendation of how much you should eat, but are simply the amount of food on which the product's nutritional analysis is based. This information allows you to compare the nutritional value of one product with that of another.
How often do you see
Table Setting of Double Portions
You may think one portion of food is the same as one serving, but that's rarely correct. A serving is a standardized amount of food with specific calorie and nutrient content. Servings usually are defined by common measurements such as cups, ounces or pieces. On the other hand, a portion is the amount of food you choose to eat and is often greater than one serving size. Understanding this distinction can help you learn how to eat the right amount of food.
Sizing up your servings
Food-label servings are based on the amount of that particular food that people normally eat and are listed using standard household measurements, such as cups, ounces or pieces. Check to see if the amount you normally eat is similar to the serving size on the label. If you eat more, then the number of calories and nutrients you get from that item will be higher. A figure indicating the servings per container also is included so that you can calculate the calories and nutrients in the entire package.
Right-size your portions
to bring your portions in line with recommended servings, try these suggestions: • • Read food labels to determine serving sizes. Discourage overeating by placing only the appropriate servings of food on dinner plates, rather than put serving bowls on the table. Don't eat second helpings. When eating out, ask for a takeout container. Save part of the meal for another time. Split a meal with your spouse or friend. Don't feel as if you have to clean your plate.
Understanding serving sizes — which often aren't as large as you'd think — is key to losing weight.
If you're finding it difficult
The first step in portion control is to understand serving sizes, which may be smaller than you think. Use these visualizations to estimate appropriate serving sizes:
• • • • • • • • A medium apple or orange is the size of a tennis ball. A medium potato is the size of a computer mouse. An average bagel is the size of a hockey puck. A cup of fruit is the size of a baseball. Three ounces of meat is the size of a deck of cards. Three ounces of grilled fish is the size of your checkbook. One ounce of cheese is the size of four dice. One teaspoon of peanut butter is the size of the tip of your thumb.
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Portioned Bowl of Salad
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“How big is your dinner plate? A standard dinner plate use to be 10 inches in diameter 30 years ago, but many are now 12 inches — with 40% more room for food! What to do? -- Use smaller plates and bowls--
CONGRATULATIONS ON CHOOSING A HEALTHY PATH
Sponsored by the Employee Relations Department
We are Focusing on Creating a Healthier Peralta and a Healthier You— We value and Welcome Your Feedback and Your Comments for Future Editions of Healthful Tips!
Phone: 510-466-7265 Fax: 466-7249
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Low Carb and Waist Friendly Snacks!
• Celery with Peanut Butter • Celery with Tuna Salad • Hard Boiled Eggs • Deviled Eggs • Dill Pickles and Cheddar Cheese • ¼ Cup Berries with 1/3 Cup Cottage
Cheese
• Assorted Berries • Cheese Sticks, such as String Cheese • Sugar Free Gelatin alone or with cottage cheese and a sprinkling of nuts
• Low Carb Snack Bars (watch
out for sugar alcohols,
• Garlic Parmesan Flax Seed
Crackers
• Cheese with a few Apple Slices • 4 oz Plain or Sugar-free yogurt with
berries and flax seed meal
• Parmesan Crisps Good when
you want a crunchy snack
• Nuts (keep raw ones in the freezer if you
think you’ll overeat them)
• Smoked Salmon and Cream Cheese
on cucumber slices
• Sunflower Seeds (get them in the shell
so it will take longer to eat them)
• Lettuce Roll ups – smoked turkey, egg
salad, tuna, salmon, veggies, etc.
• Pumpkin Seeds • Trail Mix • Jerky (beef, turkey, etc.) (try to find low
sugar and sodium varieties)
• Raw Veggies and Spinach Dip, or
other low carb dip
• Ricotta Cheese with Fruit and/or nuts
and/or flax seed meal
• Mushrooms with Cheese Spread inside (or other spreads or dips)