Health Plus (2025)

01/03/2023

Strength Training: Essential for a Long and Healthy Life

Some of you may think of exercise as only doing “cardio”, meaning you are increasing your heart rate through activities such as brisk walking, running, bicycling, swimming, using cardio equipment at the gym (treadmill, stationary bicycle, elliptical, stair master etc.), or group exercise classes (Zumba, Step, Cycle). Cardiovascular exercise helps to improve the function and performance of your heart and lungs, and it helps to improve mental health, mood, sleep, weight management and metabolism. On the other hand, strength training is movement in which you use equipment or your body weight to build muscle mass, strength and endurance. Do you stop and think about why strength training is also important for your body? Do you actually participate in strength training sessions focusing on all your major muscle groups at least 2-3 days each week? You may be thinking that you are okay with just doing cardio exercise and don’t want to add in strength training. Here’s why you should re-think this.

Muscles follow a “use it or lose it” principle. We start losing muscle mass at a rate of about 0.5% per year staring in our thirties. By the time we are in our fifties we are losing considerably more each year (1-2%) and then up to 3% per year in our sixties. So by the time you are 70 years old you may have lost 40% or more of your muscle mass. In addition, your muscle fibers get smaller as you age, and the muscles are less able to contract. So the bad news is that you will lose some muscle mass as you get older even if you’ve been doing strength training. But the good news is that you can slow down the muscle loss, and you can build muscle at any age.

Muscle strength also decrease as you age. This loss of strength occurs 2-5 times as fast as muscle mass loss. Muscle strength is dependent not only on muscle size but also on the interaction of the nervous system with the muscle. Strength training helps increase both muscle strength and muscle size. When you first start strength training you will likely notice that your muscles are stronger before you notice an increase in muscle size. This is because the strength adaptations that happen initially are mostly neuromuscular.

Strength training can help you maintain your independence as you age. In order to move your body from one place to another, stand up from a chair, and to walk up a flight of stairs, you need strength in your muscles. Strength training helps preserve your ability to move in general, improves balance and flexibility, and can make performing daily activities of living (such as gardening, cleaning the house, walking the dog) easier and more enjoyable for you. Additionally, the more you move, the lower your heart rate and the easier it will be to breathe, leading to more enjoyment of activities.

Strength training can help prevent falls as you age. Through strength training you can increase your strength and power so that you are better able to catch yourself if you start to fall. One in three women and one in five men over the age of 50 will fall and fracture a bone due to osteoporosis. To lower your fall risk, do activities that will not only build strength but will also improve your balance and coordination such as yoga, Tai Chi, dancing and hiking. Hiking strengthens your ankles, challenges your balance and will help build muscle as you move uphill and downhill on the hiking trails.

Strength training helps prevent osteoporosis. Weight-bearing exercise where you are standing and gravity is pulling down on your body lightly stresses and strengthens muscles and bones. When a muscle contracts, it pulls on the bones it is attached to, leading to the bone cells making structural proteins and moving minerals into the bone. This makes the bone more dense, stronger and less likely to break. Your strength training routine should include some standing weight-bearing activities like squats and lunges.

Doing strength training leads to less abdominal fat. Harvard researchers followed more than 10,000 men for 12 years and found that strength training was more effective than cardiovascular exercise in preventing increases in abdominal fat. Adding strength training to your exercise routine will burn calories and increase lean muscle mass. Muscle tissue burns more calories, even at rest, than body fat so it makes sense that you will have less of an increase in fat stores if you are doing strength training regularly.

Working your muscles can decrease your blood sugar. Muscle is metabolically active, and it uses and stores more glucose (or blood sugar) than any other tissue in the body. The more muscle you have, the more blood sugar will be used. Research using patients with type 2 diabetes found that patients who participated in strength training (and not cardiovascular exercise) had improved blood sugar levels. Another study showed that patients with type 2 diabetes who participated in both strength training and cardiovascular exercise had a larger decrease in A1c levels (a long term measure of blood sugar levels) compared to the patients who participated in only one or the other. Strength training can also decrease your risk of developing diabetes since it helps improve the ability of insulin to move the sugar out of the blood and into the body’s cells.

Strength training can help you live longer. There are a number of research studies which have found that strength training is associated with a decreased risk of dying. It appears that muscle strength and amount of lean muscle mass are better indicators of health than body mass index (BMI). It is unclear exactly why strengthening your muscles keeps you alive longer. Some theories include:
• People who are working to build muscle mass and increase strength will have a low risk of falling and becoming injured.
• People who strength train often belong to a gym which means they are likely socializing and are less isolated. Isolation increases the risk of dying.
• Increased grip strength (which helps measure total body strength) leads to a younger biological age compared to a person’s chronological age. A study looked at markers in people’s DNA to determine biological age. A person who is 70 years old chronologically with a high grip strength may only be 60 years old biologically.

So hopefully now you are convinced that adding strength training to your exercise routine is worthwhile. But perhaps you are not sure where to start. Here are some tips:

• Consider working with a personal trainer to make sure you are using proper form and technique. You can use weight machines at a gym, resistance bands, free weights or even your own body weight.
• Warm up your muscles with brisk walking or another type of cardio exercise for 5-10 minutes. Cold muscles are more prone to injury.
• Start with lighter weights. Pick a weight where you can do at least 10 repetitions of an exercise but not more than 15 repetitions. Then do 2-3 sets of 10-15 repetitions. As you get stronger, increase the amount of weight you use. If you prefer you can do more repetitions with lighter weights. You want to get to the point of muscle failure where you can’t lift the weight one more time.
• Aim for working all the major muscle groups at least twice a week. If you don’t work all the major muscle groups in one session, you may need to do strength training more often (like 3-4 times each week). Some people choose to work on upper body muscles 2 days a week and then lower body muscles on a different 2 days a week.
• Be sure to rest one full day between exercising specific muscle groups so that your muscles have time to recover. The rest time is important to allow your muscles to heal and grow.
• Some muscle soreness is normal and indicates that you have challenged your muscles. You will likely have less soreness after doing the strength training during the first few weeks. If the soreness persists, consider using lighter weights or adding more rest days in between sessions. The soreness should not be so intense that it interferes with activities of daily living. But don’t be concerned if you are not sore. Gaining strength and increasing muscle mass is not linked to muscle soreness.
• Strength training doesn’t need to take a lot of time. Two 30 minutes workouts per week is enough to see good results.
• Don’t let strength training become boring. Try out some group exercise classes at the gym that focus on strength (Pilates, boot camps, etc.) or classes that combine both cardio and strength training. Follow some classes online such as “HAS Fit” strength workouts. Or try resistance bands of body weight instead of free weights.

Would you like to learn more about exercise? Click here: https://healthplustoday.com/resources/blog/lets-get-moving/
to read the “Let’s Get Moving” Blog post.

03/02/2023

10 Tips for Goal Setting in the New Year

Every January many people decide to make New Year’s Resolutions to help improve the quality of their lives. This time of year often fills people with hope that they can make changes in their lives. Many people set goals and aspire to follow through and meet their goals. In fact, more than 1/3 of Americans make New Year’s Resolutions. But very few actually stick with it to meet their goals. Here are some tips to help ensure you can achieve the goals you set for yourself.

Set SMART goals.
S: Specific goal. What are you trying to accomplish? What actions will you take?
M: Measurable goal. What data will you use to measure if you are meeting the goal?
A: Attainable goal. Is this a goal that is realistic and that you can accomplish?
R: Relevant goal. Why are you setting the goal you are setting? Why is the result important?
T: Time-based goal. What is the time frame for the goal?

If one of your goals is to exercise more, consider how you can set a SMART goal. Rather than say “I will exercise more,” a SMART goal would be “I will walk for 45 minutes on Mondays, Wednesdays, and Fridays before work.” While considering what is an attainable and realistic goal, make sure to also set a goal that is challenging for you. You will likely be more motivated if your goal challenges you. So if you have walked for 30 minutes in the past, increasing the time to 45 minutes would be more challenging for you. However, if you have not been exercising at all, a better goal may be “I will walk for 20 minutes on Tuesdays and Fridays before work.”

Set goals that are very important to you and that you are passionate about. Is the goal you set one that you will continue to work on even when obstacles pop up? Do you have the mindset of “doing whatever it takes” to reach this goal? If the answer is “no” to these questions, you should rethink your goal.

Only set 1 or 2 goals at a time. This will help you to focus your attention and decrease the likelihood of losing motivation. As you achieve a goal, you can always set another one.

Surround yourself with people who will support your goals. It is easy to procrastinate. Let your family and/or friends know what your goals are so that they can encourage you when you are not feeling motivated and also check in on your progress. If your goal is related to exercise, ask a family member or a friend to be your workout buddy. Or join an in-person or online support group so you can connect with people who have set similar goals. This can help you be more accountable.

Write down your goals and put them where you will see them. Figure out the best way to document how you are doing with your goals, perhaps using a journal, app, website or even a calendar so that you can keep track of your progress.

Redefine goals as needed. You may need to start with a smaller goal. If your goal is to run a half marathon and you have never run further than a 5K, then you will need to start with a smaller goal (for example, to run 4 miles on Mondays, Wednesdays and Fridays after work) and then gradually increase the distance you run and the number of days you run until your goal of running a half marathon is attainable. You may find that your goals are too large and need to be redefined into smaller, more manageable goals. Or you may find that the goals you set are not challenging enough. Take a look at the goals you have set every few weeks to make sure they are still good SMART goals for you.

Remember your "why". When you feel like you are losing motivation, focus on why you wanted to achieve your goal. Put notes up around your home to remind you why your hard work to achieve your goals will be worth it.

Think about specific things you can do to help make it easier to meet your goals. For example, if your goal is to eat 5 servings of fruits and vegetables every day, make sure you go grocery shopping regularly and also cut up fruits and vegetables ahead of time so it is easier for you to eat them.

Get plenty of sleep. A lack of sleep can make it much harder to meet your goals due to less motivation in general and also having less energy and being less productive. No matter what type of goals you have set, achieving your goals will be more difficult when you are sleep deprived.

Have compassion for yourself. Instead of giving up if meeting your goal is not going as planned, take a deep breath and keep working on it. Doing something (like even partially meeting your goal) is always better than doing nothing.

Keep in mind that you can set goals and make lasting changes any time of the year, not just in January!

06/12/2022

3 Strategies to Make the Holidays Easier!

It is a busy time of year. There are holiday parties, Christmas shopping to do, gifts to wrap, travel plans, guests staying at your house, cold and rainy weather, and holiday treats everywhere you look! So how do you stay on track following the Basic Principles? Here are 3 strategies that will help!

Plan Ahead

• Write out a menu plan every week. Check your calendar for holiday events and kids’ activities so that you can plan easier meals for busier days. Consider including all 3 main meals and snacks on your menu plan.
• Make double portions of entrees like soup or casseroles. Then freeze some of the food in individual serving size glass containers. When you are too tired or busy to cook, you can pop one of these meals into the microwave.
• Keep a list of meals/recipes you and your family enjoy. Rotate through the list so you don’t feel overwhelmed by needing to decide what to have for dinner.
• Buy some foods that are extra easy to prepare. These can include lower fat premade turkey burger patties, frozen vegetables, and precooked brown rice. Knowing you have foods that only need to be microwaved will decrease the temptation to get takeout.
• Plan out ahead of time what you will do for exercise. Plan it out for the week or if your schedule is too unpredictable, plan for the next day only. Check your weather app so you can plan indoor activities for when it is very cold and rainy. Check out the group exercise classes at your gym or do exercise videos on YouTube like Leslie Sansone Walking videos or “HAS Fit” strength/cardio workouts.
• Plan when you will take your “free meals” for December and January. Look at your calendar and the events you have been invited to.
• Eat your normal meals and snacks before going to a holiday party or event. That way you will not be overly hungry and it will be easier to make good choices.
• Look at all the food at holiday events first before you decide what you will eat. Focus on the foods that are very appealing to you and serve yourself small portions. Take a break to chat with other people at the event before considering getting more food. This will give your stomach a chance to communicate with your brain that you have had enough to eat.

Go Grocery Shopping

• Write out a shopping list either on paper or on your phone. Organize your list based on the store layout (e.g. put all produce on one section of the list, put all canned foods in another section, etc.)
• Shop during the week or early in the morning or later in the evening on the weekends. Grocery stores will be less crowded, which will save you time.
• Make sure you eat a meal or snack before going to the grocery store. This will help you be less tempted to buy foods not on your list.
• Avoid aisles with foods that are not on your shopping list. Not only will this save you time, but you will be less tempted to buy foods that are not on your list.
• For more tips, click here to read the Meal Planning and Grocery Shopping for Success Blog.

Do Food Preparation Ahead of Time

• Precut fruits and vegetables and store in containers in your refrigerator. Consider peeling citrus fruits and slicing apples so they are easier to eat.
• Portion out snack foods. Put foods like pretzel crisps, rice cakes, crackers, Chex cereal, etc. into Ziploc bags or reusable containers so there is always a snack to grab.
• Prepare your lunch and snacks the night before. The next morning you can grab your food and head out the door.
• Do food preparation for dinner ahead of time. This can include cutting vegetables, cooking brown rice/quinoa, and assembling nonperishable ingredients on the counter so making dinner will go faster.
• Put all the ingredients for a Crock Pot recipe into the Crock Pot the night before and put in refrigerator. The next morning put the Crock Pot into the base and turn it on. Dinner will be ready when you come home!
• Cook meals on the weekends for the week. Store in the refrigerator or the freezer.
• Double check your refrigerator every few days. Make sure you use up foods before they go bad. It’s easy for items to get pushed to the back of the refrigerator and get forgotten about!

By planning ahead, it will be easier to stick with the plan. It’s much easier to make good choices and eat healthy foods when you have them in your house. It is even easier to make the good choices when the food is already cut, portioned out and/or prepared. By doing these 3 things, you will be setting yourself up for success, even during this very busy yet most wonderful time of the year! And if you continue practicing these 3 strategies, before long this will become your new routine year-round!

08/11/2022

21 Ways to Combat Chronic Stress

You have a very important deadline for work in just a few days and you are nowhere near done with the project. Your boss is texting you every hour to ask when it will be finished. In addition, one of your children is sick and can’t go to school so you are trying to work from home while tending to your child. Your dog got injured after chasing a squirrel through the blackberry bushes (which you need to try and get rid of but have not had any extra time to do yardwork recently) and needs to go to the vet. Your refrigerator is almost empty and you have no idea what you will fix for dinner or when you’ll be able to get to the grocery store. You are feeling very maxed out due to the many demands you face! Stress is inevitable and unavoidable. A little stress may even be a good thing since it may help make you more productive and creative. But sometimes there is just too much stress!

Your body is geared to react to stress in ways that protect you against physical threats and attacks. While it is rare that we are faced with a predator or other aggressor, our body reacts to stressful events and situations (such as those mentioned above) in a way that is similar to how it reacts to physical threats. When you face a threat (such as a large dog barking at you while you are on a walk around your neighborhood), your body reacts by releasing hormones including adrenaline and cortisol so that you are geared up for a “Fight-or-Flight” response.

Adrenaline increases your heart rate and blood pressure. Cortisol (which is your body's main stress hormone) increases blood sugar and increases your brain’s use of these sugars, providing increased energy so you can either get away from the perceived threat by running (Flight) or are able to protect/defend yourself (Fight). Cortisol also slows body functions that are not essential or could even be harmful in a Fight-or-Flight situation, such as digestion and your immune system. For example, blood flow is redirected from the digestive tract to the brain and large muscles so you can deal more effectively with the threat.

We need cortisol to survive, but too much cortisol can cause problems. Occasional or temporary stressful situations may not be harmful; however, chronically elevated cortisol levels, as is seen with chronic stress, can lead to weight gain, negative effects on the immune system, and risk of chronic illnesses and mental health disorders. High cortisol levels are thought to increase fat accumulation, especially around the waist and also to increase the ability of fat cells to store fat. Cortisol is also an appetite stimulant causing you to eat more when you are stressed.

Stress also indirectly causes weight gain. We often turn to “comfort food” when we are under a lot of stress. In addition, when we are experiencing stress, it is often more difficult to find the motivation to exercise and to resist the temptation to eat unhealthy foods. Stress can also interfere with sleep. When we are sleep deprived, we are less likely to make healthy food choices. Sleep deprivation can be its own source of stress on the body, setting up a vicious cycle.

So how can you reduce chronic stress and subsequently reduce cortisol levels? First, try to identify what is causing your stress. Lots of times we feel stressed and don't even know why. Next, either work to eliminate the source of stress, or if that is not possible, take steps to manage the impact the situation has on you. Choosing healthier ways to manage stress and not letting it control your life is important. Taking a holistic approach to weight loss that includes stress reduction will likely lead to better overall health and the probability that you will successfully achieve and maintain your weight loss goals.

Here are 21 tips to help reduce your stress:

--exercise for 30 minutes or more
--go outdoors and enjoy the beauty of nature
--choose healthy foods to nourish your body (lean meats, beans and legumes, whole grains, fruits and vegetables)
--call a friend or family member
--do yoga for 10 minutes
--ask family or friends for help so you have more time for you
--listen to music as you are doing chores
--read a good book (or listen to an audiobook)
--go to bed 1 hour earlier than you normally do
--pet a dog or cat
--practice positive self-talk
--say “no” to something that may cause stress
--meditate (See below for a One Minute Meditation)
--breathe deeply for a few minutes
--cross a nonessential item off of your to-do list
--take time to engage in hobbies you enjoy
--avoid caffeine and alcohol
--write your thoughts in a journal; focus on what you are grateful for
--watch a funny movie or YouTube video
--volunteer in your community
--seek professional counseling to help you develop coping strategies for stress

One Minute Meditation

When you feel stress piling up in your life, take 1 minute to practice meditation. This can help you manage the stress that inevitably will pop up in your day. You can do this anywhere and at any time, as you are standing or sitting, or even before you get out of bed in the morning.

Steps:
--Close your eyes and breathe deeply in through your nose and out through your mouth.
--Focus on how your body expands as you breathe in and softens as you breathe out.
--Allow thoughts to come and go while continuing to gently refocus on your breathing.
--When you are ready, reopen your eyes.
--Pause for a moment and decide how you’d like to continue on with the rest of your day.

11/10/2022

Better Protein Bar Options

It’s 3:30 PM and you are hungry after eating lunch 3 hours earlier. But the problem is you forgot to grab your snacks before you left the house this morning. But then you remember the stash of protein bars in your desk. Yay! Just the thing to keep you going until you get off work at 5:00 PM. Hopefully scenarios like this one don’t happen very often, and you have plenty of unprocessed/less processed snacks with you at all times so you don’t become overly hungry.

Since protein bars are processed and often have added sugar, it is better to try and eat real, unprocessed foods more often. But there may be times when you need to grab a quick snack. Protein bars can be a convenient, ready-to-eat snack to help fuel your body before a workout or to eat after exercising to help with muscle repair. Protein bars come in a variety of flavors and often have a shelf life of 6-12 months; therefore, they can be convenient to have on hand.

If you go down the grocery store aisle that has the protein bars, you will likely see dozens of bars to choose from. So how do you decide which are the better bars to choose? On the Health Plus program you are trying to decrease your fat and added sugar intake while making sure you are consuming enough protein. These principles have helped guide my list of protein bar options.

Here’s what to look for in a protein bar:
• a short ingredient list
• more “real/whole food” in the ingredient list such as whole grains or whole grain kernels, fruit, nuts and seeds
• 250 calories or less per bar
• 10 grams or less of added sugar. Added sugar includes sugar in ingredients like honey, agave, cane sugar, tapioca syrup, corn syrup, brown rice syrup and sweetened cranberries.
• 8 grams or less of total fat and no more than 3 grams of saturated fat. Bars containing more chocolate, coconut oil, palm oil, or palm kernel oil tend to have more saturated fat.
• at least 7 grams of protein per bar
• Avoid bars containing artificial sweeteners (bars containing more “natural” artificial sweeteners such as Stevia and monk fruit extract may be a better option) and avoid bars containing sugar alcohols (which can cause GI distress)

Here are some good choices for protein bars (note the specific flavors listed since some of the flavors have more fat and added sugar than other flavors). There are likely other protein bars that will meet the criteria listed above, but checking out some of the bars listed here may be a good place to start.

Name of Bar Total Fat (g) Protein (g) Added Sugar (g)
RX Bar Vanilla Almond: 8 12 0
RX Bar Blueberry 7 12 0
RX Bar Mixed Berry 7 12 0
RX Bar Peanut Butter 7 12 0
RX Bar Chocolate Chip 8 12 0
RX Bar Plant Choc Chip 8 10 0
Skout Matcha Almond 6 10 0
Skout Chocolate Cherry 4.5 10 0
Skout Salted Chocolate 6 10 0
Skout Peanut Butter 8 10 0
Prairie Mighty Beef Bar,
Cranberry and Sunflower. 3.5 8 3
Luna Blueberry Bliss 6 7 9
Luna Choc Peppermint 6 8 7
Luna Chocolate Cupcake. 6 8 8
Luna Lemon Zest 6 8 9
KIND Breakfast Protein
Dark Choc Cocoa 8 8 9
KIND Energy Choc Chunk 7 10 10

Information compiled from:
Nutrition Action Newsletter September 2022
https://www.eatthis.com/best-protein-bar/
https://www.healthline.com/.../are-protein-bars-good-for...

24/06/2022

You Can Learn Moderation!

Never go to excess, but let moderation be your guide.” Marcus Tullius Cicero

Moderation is defined as the avoidance of excess or extremes in behavior or expression; observing reasonable limits. Many of you have probably experienced that extreme restriction does not tend to work for trying to lose weight since it can lead to feelings of deprivation followed by binges. You have probably also heard that eating the foods you love in moderation is a good plan. However, as I have spoken with patients, a theme has emerged: moderation is very challenging for many people. Some people choose to cut out foods that they have trouble eating in moderation (such as sweet treats or chips) taking an all or none/black and white approach rather than enjoying these foods occasionally (viewing eating in shades of gray).

Moderation is a skill that can be learned through practicing it. Learning moderation can lead to living life more fully, experiencing more enjoyment in life’s pleasures and allowing you to feel more free when you are in social situations. So how do you learn moderation, especially in terms of eating?

Having strategies that you can rely on is essential to help you learn moderation:

Eat something healthy before you have a treat. Eat a meal before you have a sweet treat or eat a large salad before you start eating pizza. This will ensure you are not super hungry and therefore won’t be as tempted to eat a large amount of the treat.

Give yourself permission to eat the foods you really enjoy and that bring you pleasure.
--Focus on eating good quality foods and savor what you are eating. If you buy a lower calorie or less expensive version of your favorite treat, you may feel compelled to eat more of it to feel satisfied. Once you choose your food, take a few minutes to use your senses to enjoy it. Look closely at how it looks. Smell it. Take a small bite of it and let it sit on your tongue for a few seconds so you can feel its texture. Eat it slowly and savor its flavor. Eating a small square of high-quality chocolate can be much more enjoyable than wolfing down an inexpensive, low-quality chocolate bar.

--Choose foods that have less fat and added sugar but still taste good and help you feel satisfied. You may be able to find some foods that are satisfying for you which you can substitute for your favorite foods. If you are craving ice cream, try Yasso Frozen Greek Yogurt Bars. If you are craving chocolate, choose JoJo’s Guilt Free Chocolate. If you enjoy a warm beverage in the mornings, try having unsweetened herbal tea instead of a latte. Experiment with different foods to see what satisfies you.

Plan out when you will have indulgences. If you know a special occasion is coming up, make sure you focus on making smart choices and avoid temptations in the days leading up to that occasion. Rather than skipping meals to “save your calories” for a big meal later in the day, eat your normal meals and snacks (but perhaps eat a little less than you normally would). Make sure you have eaten something within a few hours of the event so that you are not ravenous when you arrive. And when you have your indulgence, find joy in the experience and don’t allow yourself to feel guilty.

Portion out foods that you tend to eat too much of. Most of us have foods that we tend to eat a lot of if given the opportunity: candy, popcorn, crackers, etc. Measure out portions of these foods ahead of time and put the food back in the pantry, out of sight. Do not eat out of the bag or container! This is a sure-fire way to overindulge. As mentioned earlier, eat the food slowly and savor it.

Avoid having too many food options at a meal (unless it’s vegetables). The larger the number of foods available at one time, the more likely you may overeat. Even if you only sample a small portion of each food, it can add up to a lot of food if there are too many options.

Track all the food you are eating, making sure to note portion sizes. When you look back over an entire day of food you have eaten, you may find you are surprised at how much you have eaten. If you are eating mostly fruits, vegetables, whole grains and lean protein, this is not usually a problem. However, if there are other types of foods that you ate large portions of, you may need to focus on limiting yourself to one serving of these foods.

Use smaller plates and bowls for meals and train your brain to recognize smaller portion sizes as “enough”. When you use smaller plates and bowls, a reasonable size serving will fill the plate or bowl so you will not feel like you are depriving yourself. Eat slowly, enjoy your food and know that you can always get more food if you are still hungry. Avoid distractions such as watching TV or working on the computer while you are eating since these activities can interfere with noticing that you are full.

Don’t be too hard on yourself if you slip up. You are bound to occasionally overdo it with food. Rather than beating yourself up and continuing the binge for the rest of the weekend (or week), refocus on your goal of moderation and continue moving forward. Spend a little time reflecting on what contributed to the slip up so you can avoid similar circumstances in the future.

Figuring out moderation is going to be somewhat different for everyone. It will take some time and energy to decide what is a good middle ground for you as an individual and what strategies work best for you. It’s about figuring out what you can sustain over the long-term, but also about being flexible enough to make adjustments as needed. Learning to live moderately is a life-long project that is well worth the time and energy because you will feel good both physically and mentally and also find pleasure in eating while taking care of your body.

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Health Plus

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