Time for Action – Just do… something!

We have a habit in America of looking for the “best” program, diet, workout plan, supplement, etc. We read books, look at the lives of celebrities we wish to emulate and watch TV shows, DVDs or U-Tube videos to find the "best" way. Too often that leads to confusion or is disheartening because it feels too hard. A little research is fine, but too much can be overwhelming. Now it’s time to put research into action and move forward with your goals. Action is motivating. Action means forward motion. Action gets you closer to your goal.

Success in anything is built step by step, day after day, week after week, over time – not overnight. Today let’s look at some simple steps to eat better, more healthful, nutrient dense foods. Choose My Plate has some great resources to get you started.

Start with one action – not ten. You don’t have to revamp your entire eating style to meet your goals. Start with one healthy action, and repeat it, again and again and again until this is the new normal, then add another action and repeat. Here are some healthy actions that may be a good starting point:

• Evaluate with SuperTracker
• Use Daily Checklist to balance your eating or plan meals
•  Add more veggies to your day

What idea stood out to you? What sounds like the best fit or something you want to try for yourself? Pick that one – that is the right step for you. If nothing sounded like the right step yet, then keep thinking. Sometimes thinking is the step you need to do first. Keep focusing on what you want and stay tuned to this blog as I will be writing more simple steps to well being. #HealthyLifestyle #EatWell #FruitsandVeggiesMoreMatters #goalsetting #motivation

Sugar by any other name is just as sweet

Sugar vs. High Fructose Corn Syrup

A client recently asked me if they should avoid high fructose corn syrup. I did a little research and here latest thinking on the topic. 

Experts agree that the typical American diet is too high in sugar. Where they disagree is whether one form of sugar is more of a health threat than another. High-fructose corn syrup has long been suspected as a contributor to the obesity epidemic but others say it’s not any worse than other types of sugar. Researchers have recently reported “any added sugar is bad sugar” and contend that even honey is just as unhealthy as high-fructose corn syrup.

Despite the recent challenge to the dangers of high-fructose corn syrup, some researchers still believe high-fructose corn syrup is a health threat and suspect the body does not process it the same as regular sugar. The glucose and fructose in high-fructose corn syrup aren’t chemically bonded, therefore more easily absorbed than table sugar is the thinking.

Other experts disagree and say the human body responds pretty much the same. Currently, there is not enough evidence to conclude that high-fructose corn syrup is more dangerous than other forms of sugar. Researchers agree that excess sugar contributes to obesity and diabetes and some feel the attention on high-fructose corn syrup may distract consumers from the real health threat from all forms of added sugar. The American Heart Association recommends no more than 6 teaspoons (100 calories) of added sugar per day for women and 9 (150 calories) for men.

Learn more:

“What is high-fructose corn syrup? What are the risks?” MayoClinic

“Any added sugar is bad sugar, some experts contend.” MedlinePlus

Good News for “Losers” in the Weight Loss Game

Making healthy food choices and lifestyle changes are beneficial to your health whether you lose weight or not!

According to a 2003 study done by the U.S. Centers for Disease Control and Prevention, simply attempting to lose weight can lengthen your life and help prevent disease. This study tracked 6,391 overweight or obese participants for 9 years. The study concluded that, "Attempted weight loss is associated with lower all-cause mortality, independent of weight change." (Edward W. Gregg, PhD, et. al.)

On the average, Americans are gaining 2 pounds each year - that’s 20 pounds of fat each decade! According to Dr. James Hill of the University of Colorado, long-term weight loss can be as basic as "cutting back on a cookie or taking three fewer bites of a fast-food hamburger" (USA TODAY, 2003). These two simple examples shave off 100 calories a day from your diet and can lead to a 10 pound weight loss in a year rather than the typical 2 pound gain.

I know what your thinking, “only ten-pounds in a year?” At first it may not sound like much, especially when the hot new “PDQ Diet” is promising ‘10 pounds in 10 days’ (I just made that up, please don’t Google it - as of this writing it does not exist!). But consider how long it took you to put the extra weight on - it takes months and years to gain weight, not days. Don’t lose sight of the point here, which is your health and your quality of life.

Ralph Waldo Emerson said, "Our greatest glory is not in never failing, but in rising up every time we fail." I think it is safe to say that everyone who has dieted has failed in one way or another. If you believe it is worth trying again, you win. Typically we define success as lost pounds when we get on the scale, but as we see here, this is not always the case. Making a commitment to a healthier lifestyle is a positive step on the road to improved health. Keep up the good work of making healthy food choices - someday your children and your grandchildren will be glad you did!