4 Rules to "Get Your Plate in Shape"

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

The American Dietetic Association has dedicated this spring as the season to "Get Your Plate in Shape." This theme ties in well with the recent change in the food guide pyramid. The food guide pyramid has been replaced with "My Plate," which gives people a visual representation of how their plate should look.

The rules are:

Make half your plate fruits and vegetables. Fruits and vegetables are naturally low in calories and high in nutrients and fiber. If you have trouble with portion control, fruits and vegetables go a long way and fill you up! Fresh, frozen, and canned all count! If you buy canned fruits, try to find ones labeled "in their own juice" and look for the words "reduced sodium" or "no-salt-added" on your canned vegetables.

Make at least half your grains whole. Whole-grain breads, pasta, rice, and cereals are an easy, delicious way to include more fiber in your diet. Make sure that the label states the product is "100% whole-grain."

Choose low-fat or fat-free dairy products. Taking the fat out of dairy products does not affect the calcium or other essential nutrients. It simply reduces the calories and saturated (bad) fat that is linked to heart disease. If you are unable to tolerate lactose, there are many other options such as soy milks and yogurts.

Vary your protein choices. Lean meats, poultry, eggs, seafood, nuts and beans are great sources of protein. Try low-fat cuts of meat such as sirloin or round and buy ground beef that is at least 90% lean. To reduce fat, make sure you are grilling, baking or broiling rather than deep frying. Don't be afraid to try plant proteins, such as beans, peas and soy, to add variety to your diet.

Please visit www.choosemyplate.gov for additional tips and resources.

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Source: http://www.eatright.org/nnm

Exercising at Work: Tips to Keep You Moving

Let's face it, many of us spend most of the time that we are awake at work. Couple that with the fact that many people sit all day at their jobs ... it may seem that our work environments aren't great places to focus on weight-loss goals. Well, don't get discouraged. Did you know you can easily add activity to your schedule before work, during work, at lunch, and after work? Here are some tips to get you started:


Before work:

• If you drive, park around the corner or a few blocks from your work place so you get a 5- to 10-minute walk before you get to work.
• If you take the bus, get off one stop before your usual stop to get in a few extra minutes of walking.
• Try walking or biking to work. These are excellent forms of exercise that will save you parking, gas, and bus money.

During work:

• Set a timer to remind you to do a one-minute stretching or strengthening exercises every half hour. These one-minute workouts help keep you focused, and they add 16 minutes of exercise to an 8-hour workday. Some one-minute exercises are:
  • Stand up straight, then bend forward and reach for your toes. Reach for a count of 20, and repeat two more times.
  • Reach both hands up toward the ceiling. Then, reach higher with your right hand for 2 seconds, then higher with your left hand for 2 seconds. Reach each hand higher 15 times.
  • While sitting in your chair, place your hands on the arm rests and lift your bottom off the seat. Hold your bottom up for 10 seconds. Do this up to 6 times. Be careful not to lock your elbows.
  • Stand with your feet shoulder length apart and your hands on your hips. Reach down across your body with your right hand toward your left foot, and then back up to your hip. Repeat this with your left hand reaching to your right foot. Take a deep breath and repeat. This is a good exercise to do while you make copies.
• Take the stairs instead of the elevator to add some exercise to your workday. Or walk down the hall to talk with a coworker instead of sending an e-mail.

At lunch:

• If you get an hour lunch break, eat for 30 minutes and then take a 30-minute walk.
• If you get a 30-minute lunch, try to fit in a 10-minute power walk.
• Invite a co-worker to walk with you. Having an exercise buddy will help keep you motivated. You are also more likely to exercise if someone is counting on you to join them.

After work:

• If you parked a short distance away, you’ll get a short walk in before you have to sit again on your way home.
• If you take the bus, walk one stop farther from the one closest to your workplace, or do something similar close to your destination.

For more information and tips on how to focus on weight-loss at work, visit FranciscanStMargaret.org/weightloss.