Rush employee Bill Mietelski reflects on his healthier lifestyle, weight loss and ongoing participation in the Rush ELM program.
Has it really been 18 months? Around this time last year, I was looking back at my first six months as an “ELMster.”
I had lost 65 pounds — over 20 percent of my body weight — and was looking forward to a maintenance program Jennifer Ventrelle was creating for our Rush ELM group as we were about to “graduate.” The thing is, a healthy lifestyle is (cliché alert!) a journey and not a destination.
Since I had a little more weight to lose than most I was still shedding pounds as the maintenance phase got under way. Finally last fall (after 12 months) I reached my current weight of 195 and the real challenge began. (Losing weight is easy, but statistically only one in five overweight people are successful at long-term weight loss).
With the party-packed, calorie-laden holidays behind us, many of us now find ourselves shaking off our food hangovers and vowing to change our eating habits for the better. Yet even when armed with the best of intentions, we easily wind up feeling like there aren’t enough hours in the day to make time for healthy, home-cooked meals, and we find ourselves ordering takeout before February.
Making more meals at home, however, can actually be less stressful than you may think with just a little planning and simple shortcuts:
Tilapia is a low-fat, low-carb and low-sodium quality protein source. It is also an excellent source of potassium, B-vitamins such as B12 and niacin, and the antioxidant selenium. And the pineapple relish in this recipe is a great way to bring refreshing variety to an otherwise boring fish filet. The tilapia can be replaced with another type of lean protein such as chicken or pork tenderloin if you are not fond of fish.
2 teaspoons olive oil
1 teaspoon ground cumin
1 teaspoon paprika
4 (4-ounce) tilapia fillets
1 ¼ cups pineapple tidbits canned in natural juice
More than 60 percent of the U.S. population is defined as being overweight or obese. Lack of sufficient exercise and consumption of higher-fat and -sugar foods often contribute to weight gain and can result in an individual becoming overweight or obese.
We partnered with our vending supplier, Ace Vending, to increase the number of Health on the Go items in snack machines to half of the items currently offered. These snacks meet Health on the Go guidelines, featuring reduced calories, fat, sodium and sugar, and increased fiber. Half of the cold beverage options will be juice, water or sugar-free sodas. The cold food machines will feature more salads and entrees, which also will meet Health on the Go guidelines.
As we all look forward to Memorial Day, I’m sure most of us have plans to fire up the grill, head to the beach, or host a backyard get-together. As a dietitian, I often get questions about “good” and “bad” foods to eat on this day. While all foods fit in moderation, here are some ideas to lighten up your holiday feasts:
Enjoy the warm weather by getting active! Consider taking a walk, enjoying backyard volleyball or going for an afternoon swim.
Grilling meats is a naturally low-fat approach. Enjoy lower-fat meats like chicken, turkey burgers, extra lean or ground beef or fish on whole wheat buns. Top your burger with fresh vegetables and fruit.
Use colorful sauces and marinades. Use heart-healthy oils like olive and canola oil mixed with fresh herbs and lemon juice to minimize sodium and unhealthy fats. Substitute the mayo in your potato salad with low- or nonfat yogurt and a squeeze of lemon juice to cut fat while pumping up flavor!
Prepare salads full of fresh, seasonal fruits and vegetables. These include spinach, asparagus, radishes, cherries, apricots and pineapples.
Consider desserts of fruit salad or grilled pineapple. Angel food cake with fresh berries and frozen yogurt is a low-fat, delicious way to enjoy frozen treats!
Be mindful of food safety. Keep raw meats separate from other raw foods and in the refrigerator. Keep cold foods cold and hot foods hot. Cook all meats thoroughly.
Enjoying time with your families and friends does not have to mean packing on the calories. Stay healthy and enjoy the holiday!
Basil, cilantro, oregano and dill. Somehow putting the names of those herbs together does not have the same recognition as Simon and Garfunkel’s “parsley, sage, rosemary and thyme,” but all are wonderful culinary herbs that can be used to enhance our cooking. They provide a way to flavor foods without the addition of salt.
As the spring bulbs and flowering trees are blooming, I also watch my herbs spring to life in my herb garden and think about what new herb I will plant in it this year.
Herbs can be planted in the ground or grown in pots of varying sizes. They need good drainage and regular watering. Some such as chives, lemongrass, marjoram, mint, oregano and parsley are perennials and return each year. Others, such as basil, dill and savory, termed annuals, need to be planted each year. You can start herbs from seeds or buy them as already-started plants in pots from your local greenhouse.
March is National Nutrition Month, an annual nutrition education campaign by the Academy of Nutrition and Dietetics focusing on the importance of making informed food choices and developing healthy habits.
While there are endless food options with the ease of online ordering and delivery services, it is up to you what you decide to put in to your body. The theme for National Nutrition Month 2012 is “Get Your Plate in Shape.”
As registered dietitians, we encourage our clients to think before they eat. Here are a few ways to “check” your meals to make sure you’re getting the right types and amounts of nutrients for a healthy weight and lifestyle:
Make half your plate vegetables with a side of fruit. Produce is packed with antioxidants, essential vitamins and minerals to protect against chronic disease.