The holidays are here, a time when good food and good company are the focus of so many events, we want to be able to enjoy both, and let's face it...we're not going to completely pass up on all the goodies that are available now, and sometimes only during this season. We should and we can enjoy both.
Here are a few simple strategies:
Exercise: Increase your regular exercise by 20 minutes a day. Yes, it's a VERY busy time and you're thinking "where in the world am I going to find another 20 minutes" especially if you're already in a routine. Well, it doesn't have to be 20 consecutive minutes, an extra 10 minutes twice a day will do just fine. And if you're not exercising in the morning...try and move some of those exercises to the morning as it will keep your metabolism up for the rest of the day.
Alcohol: Of course it's best to avoid it altogether - empty calories that also spike your appetite; but if you're going to indulge, avoid the sugary drinks and stick to wine or champagne - about 100 calories a glass and limit it to 2. Better yet, make it a wine spritzer, with 1/2 wine and 1/2 club soda you're down to 50 calories and maybe you can have that cookie you've had your eye on :)
Buffets, Dinners, and all special foods...mmmmm: Plan ahead. Keep a food journal, plan for parties by using calorie rotation. DO NOT starve yourself all day before a party to bank your calories, this will backfire and can cause you to eat more and definitely store more of what you do eat. DO keep track and cut back about 200-300 calories/day the day before and after a party. Make sure NOT to fall below 1200/day - trimming calories does not mean starvation, it does mean keeping your weekly calories within range. Start with the veggies and steer clear or limit dips and sauces. Don't hang out near the food, too much temptation there...take those veggies with you while you socialize.
Support: Enlist help,find an accountability partner, program, or friend to help keep you on track. Keeping your goals in mind but don't obsess, have fun and enjoy this very special time of year!
With effective strategies and accountability we can all make it through the holidays without any extra "baggage" to carry into the new year.
If we can help you succeed, please contact us, your long-term success is our true joy!
Monday, December 7, 2009
Tuesday, September 29, 2009
Partners in Success
When it comes to making healthy lifestyle and nutrition choices, most of us already know what to do. There is so much information available, on TV, the internet, newspapers, magazines, it’s just everywhere. Little of it, after filtering through it all, conflicts. We all know that fad diets are dangerous and don’t work over the long haul. We’ve all heard what we should be eating and how we should be exercising. With all this good information available, why is it then that obesity is increasing in this country?
Well, simple carbs and empty calories are cheap and the economy is in the tank, so we sometimes make poor nutrition choices for the sake of the economy; however, that’s likely less of an issue than the real problem - motivation and support.
It is difficult to get and maintain motivation and hard to find long-term support. If you have a lot of weight to lose, it is hard to sustain that motivation and to find support that will last until you reach your goal. And reaching your goal is only the first step, maintaining it for at least a year is what will solidify your success and provide the foundation for a healthy lifestyle that lasts.
Sometimes we can’t find that internal motivation and we just need to realize that we need the help and support of a program, group, or health professional to guide us and provide the accountability that we need to keep motivated until we reach and sustain our goal. Programs are good in the short term because they reduce our choices, but what we really need to be able to do is to integrate the principles into our life so that food can be what it always should be, something to be enjoyed and celebrated and not a chore, or worse, something to be afraid of or merely tolerated because “it’s good for you.”
If we can help you succeed, please contact us, your long-term success is our true joy!
Well, simple carbs and empty calories are cheap and the economy is in the tank, so we sometimes make poor nutrition choices for the sake of the economy; however, that’s likely less of an issue than the real problem - motivation and support.
It is difficult to get and maintain motivation and hard to find long-term support. If you have a lot of weight to lose, it is hard to sustain that motivation and to find support that will last until you reach your goal. And reaching your goal is only the first step, maintaining it for at least a year is what will solidify your success and provide the foundation for a healthy lifestyle that lasts.
Sometimes we can’t find that internal motivation and we just need to realize that we need the help and support of a program, group, or health professional to guide us and provide the accountability that we need to keep motivated until we reach and sustain our goal. Programs are good in the short term because they reduce our choices, but what we really need to be able to do is to integrate the principles into our life so that food can be what it always should be, something to be enjoyed and celebrated and not a chore, or worse, something to be afraid of or merely tolerated because “it’s good for you.”
If we can help you succeed, please contact us, your long-term success is our true joy!
Monday, September 21, 2009
On-site nutrition services
Partnership for Change is now providing on-site nutrition and weight loss consulting services at Wheenk! Physical Therapy in downtown Chula Vista, CA.
For more information, go to: http://nutrition.wheenk.com and call or email for more information.
Check back frequently for more tips and articles to help you succeed!
UPDATE: With the closure of the Chula Vista location these services are regrettably no longer available as an on-site program. However, individual and corporate wellness programs remain available.
Please contact us through our website at Partnership for Change for more information.
For more information, go to: http://nutrition.wheenk.com and call or email for more information.
Check back frequently for more tips and articles to help you succeed!
UPDATE: With the closure of the Chula Vista location these services are regrettably no longer available as an on-site program. However, individual and corporate wellness programs remain available.
Please contact us through our website at Partnership for Change for more information.
Sunday, August 30, 2009
What Happened?????
Ok, a long and unexplained absence begs the question: what happened to Partnership for Change? The short answer is: blog-slacker. The long answer is slightly less interesting and probably of little interest to most, so I'll leave it to your imagination.
Partnership for Change has gone through some changes in our organizational structure and focus. Our business and nonprofit consulting division is taking a back seat to our renewed focus on health, wellness and charitable giving. That said, we are actively recruiting for new consultants in all areas, so qualified applicants can still send their text-only resume to:
info@partnershipforchange.org.
Our blog posts have always been focused on health and wellness, so as a reader you aren't likely to notice any difference - good news for you!
Stay tuned for more articles on weight loss, health, wellness, and more...
Partnership for Change has gone through some changes in our organizational structure and focus. Our business and nonprofit consulting division is taking a back seat to our renewed focus on health, wellness and charitable giving. That said, we are actively recruiting for new consultants in all areas, so qualified applicants can still send their text-only resume to:
info@partnershipforchange.org.
Our blog posts have always been focused on health and wellness, so as a reader you aren't likely to notice any difference - good news for you!
Stay tuned for more articles on weight loss, health, wellness, and more...
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