Referrals & Appointments
Small Changes, Big Differences
Make time to exercise. Even short sessions such as a brisk walk are beneficial. You will burn calories, relieve stress, and control your appetite. Use an exercise log to keep track of your progress and pre-plan your workouts. Look for ways to slip exercise into your day. For example, take the stairs instead of the elevator or walk briskly around the mall before you begin your shopping.
Eat regular meals even if you have a busy day of errands or work. You'll be less likely to indulge if you're not starving. At a party, choose calorie-free drinks such as seltzer, diet soda or water, over alcoholic drinks. Alcohol will ruin your resolve - and your waistline. Avoid standing over the buffet table. Fill your plate with healthy choices such as fruit, plain vegetables (without dip), shrimp, salmon or turkey-based appetizers. Stop eating when you are satisfied. Get enough rest. When you're tired, you may turn to food for energy, when rest is what you really need.
Dealing with Dessert
Don't deny yourself. Have a small portion of your favorite treat from time to time. Better yet, split a piece with someone. Limit yourself to one treat a day - not four or five. Balance your indulgence with exercise. For example, allow yourself one cookie for every twenty minutes of exercise you do.
Making simple alterations to your favorite recipes is an easy way to reduce calories. There are 396 calories in four ounces of cream cheese, while the fat free version has only 80 calories. One tablespoon of vegetable oil has 120 calories while non-stick vegetable spray has zero. Use two egg whites instead of one whole egg to eliminate 48 calories and all the cholesterol. Replace half the white flour with whole grain flour in bread recipes.
Edward Heart Hospital offers Delicious Meets Nutritious, a two-part series about making healthy food choices and maintaining a well-balanced diet. Learn tips for heart-healthy grocery shopping, snacking and dining out. A cooking demonstration is included. The series is offered on Tuesdays mornings or Thursdays evenings in the Edward Heart Hospital conference room. For more information and to register, please call (630) 527-6363.