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Your Weight, Your Health

Information provided by Abbott Labratories

Your Weight, Your Health
You Can Take Your Weight to a Healthier Level

• Changing the Way You Think About Weight
• We Can All Eat Smarter
• Eating Sensibly When Eating Out
• Fill Your Cart With Healthier Choices
• Controlling Responses To Stress

NMFL Smarter Eating Tips
How Are You Doing?
Change Your Definition of Exercise

• Three Ways To Stay Active

Go! (But Only At Your Own Pace)

• Walking Towards Your Goals

Try The Buddy System
Keep up the Good Work!



Your Weight, Your Health

For some people, losing weight means feeling healthier and better about themselves. For others, losing weight is absolutely necessary to lower the risk of any of the following conditions:

• Type 2 diabetes
• High blood pressure
• High cholesterol
• Heart disease
• Stroke
• Cancer of the uterus
• Cancer of the colon
• Respiratory illness
• Gall bladder disease
• Osteoarthritis of the knee

Menu For Life
The New Menu For Life™ program - brings you an exciting variety of practical tools and resources - charts to record your progress and tips on weight management skills

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You Can Take Your Weight to a Healthier Level

The New Menu for Life Program helps you lose weight and keep it off. It’s a good idea to discuss changes you are making with your doctor, who can help you set realistic weight goals, monitor your progress and answer your questions. Your pharmacist can also answer medication questions.


Changing the Way You Think About Weight
This is a program to make you feel healthier, and better about yourself. So forget any notions about "ideal" weight.

Successful weight management isn't measured by how many pounds you lose. It comes from changing your eating habits and becoming more active.

It is also important to have reasonable expectations. You may be tempted to lose too much too fast. But did you know that losing as little as 10 pounds can have important health benefits - like reducing the risk of high blood pressure, diabetes, high cholesterol and heart disease?

That’s why it’s more realistic to lose gradually, so you get to a healthier weight - and keep that weight off. Remember weight gain didn’t happen overnight and neither will weight loss.

Aside from the long-term health risks, weight problems affect many things in your day-to-day life such as how you feel, how you get around, what you do in your spare time and who you do it with. To help you stay motivated think of all you have to look forward to. It may not happen immediately, but it is within your control. If you are having trouble reaching your goals, don’t panic, but talk to your doctor. You may need to reassess your lifestyle habits.

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We Can All Eat Smarter
Think of your body as an "energy bank" account. When you eat you’re making a deposit. When you’re active you’re making a withdrawal. In order to lose or maintain your weight you want to withdraw more than you deposit. How and what you eat can make a big difference.

For example in the chart below, selecting a garden salad instead of a Caesar salad cuts your calorie intake by 560 kcal and is still tasty! It takes a conscious effort to think about how you eat, when you eat and how much you should eat.

PORTION CALORIES
Caesar salad - entree size      670 kcal
Garden salad - entree size     110 kcal
1 McChicken sandwich     514 kcal
1 whole wheat chicken McGrill with BBQ sauce     309 kcal
1 jelly-filled doughnut     289 kcal
1 blueberry muffin - store-bought     197 kcal


Eating Sensibly When Eating Out
Dining out can test your will to stay in control, so it’s important to keep smart eating habits in mind from the time you’re seated to the time you leave. Here are some tips to help you enjoy your dining experience.

Order à la carte. Even though full-course meals are lower in price, they’re usually higher in fat. So order exactly what you want to eat.

• Watch the salad dressing. Greens aren’t low fat when they’re swimming in heavy oil or mayonnaise based dressings. Unless you know the fat content of the dressing, you may be better asking for lemon, oil or vinegar on the side. Or, leave the salad dressing off completely.
• Be alert to hidden fats - such as rich sauces added to meat or pasta dishes; vegetable oils or butter added to appetizers, vegetables or bread; and foods that are breaded and fried. If you can’t guess what’s in a dish, ask the waiter or waitress.
• Cut back on alcohol. If you want a drink, order white wine or a spritzer, or better yet, a club soda or tomato juice. Avoid hard liquors and sweetened drinks.
• Look at the breadbasket differently. You definitely want to avoid loading up on bread, but one piece - without butter - will take the edge off your hunger, so you won’t be tempted to overeat later in the meal. If you have a choice, pick the whole-grain bread that’s high in fibre.

Be wise with dessert.
Before you order a dessert, ask yourself if you are still hungry. (Remember those cravings!)
Look for fresh fruits, sorbets or gelatin based desserts on the menu.


Fill Your Cart with Healthier Choices
Here are some tips to help you shop smarter:

• You may want to cut back on meat and dairy products. Remember to select lean meats, poultry, and fish - and to steer clear of fatty meats, cheeses and processed food.
• Try adding herbs or other seasonings during steaming to enhance the flavours. Add vegetables to foods like sandwiches or casseroles to improve the flavour and nutrition.
• Focus more attention on vegetables, fruit and grain products. For example, when you’re shopping for vegetables, be creative. There’s a large variety to choose from, and with some experimenting you’ll find vegetables can become an exciting part of your daily eating. For example, fresh vegetables make great snacks. Steamed vegetables are easy to prepare (and taste best if they are not overcooked).
• Load up on fruit, too. Daily servings of fruit include 100% pure fruit juices (6 oz. = 1 serving). You can include fruit in almost every meal. Top your breakfast cereal with fresh fruit (bananas, grapes, kiwis, oranges) or unsweetened frozen fruit (strawberries, blueberries) instead of sugar. Add dried fruit to casseroles. And remember to keep apples, peaches or pears on hand instead of sweets for snacks and dessert.
• To get the most from whole grain products (bread, rice and pasta) be sure to make low-fat low-sugar choices. Watch out for hidden fats in croissants, cookies, pasta fillings, and spreads for breads. And try using whole grain rice and bread for the extra fibre.

Controlling Responses to Stress
It’s not uncommon for stress to trigger a desire to eat. But that doesn’t mean you have to give in. By being aware of how stress affects your eating, you can find ways to deal with it. Start by asking yourself the following questions:

• When you feel pressure to get something done, are you drawn to food?
• If you are sitting at your desk working on a project that has to be done quickly, would you want to be nibbling on something?
• Do you use food to feel better when you are stressed?
• Does a stressful situation make you eat more?

If you answered yes to any of these questions, stress is a factor that may be causing you to overeat. What can you do about it? One solution is to do something other than eating. Try playing computer games, reading a good mystery, playing music or taking a walk. In fact, walking can have an added benefit of clearing your head and making you feel less stressed. A second solution is to learn stress management techniques, such as deep breathing or relaxation.

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NMFL Smarter Eating Tips

• Eat only when you’re actually hungry and not in response to a craving.
• Fast eaters generally eat more than they need to. Slow down.
• Look at the overall value of foods.
  
  • For example, avocados are high in fat but also high in “good cholesterol”, so they can be part of a healthy diet.
• Use salt, oils and sugar in moderation; try spices to "spice up" meals.
• Low-fat versions are often a good alternative, but beware of the increased sugar content of these foods.
• Season vegetables with a splash of lemon instead of butter or salad dressing.
• Always read and compare food labels for fat content before you choose!
• Remove skin and fat from chicken and turkey before cooking.
• Use nonstick pans and sprays for cooking instead of cooking oil.
• Broil or bake meats instead of frying.
• Choose lean cuts of meat
  
  • For example, sirloin tips, round steak, lean and extra lean ground beef, centre-cut ham, loin chops and tenderloin.
• Avoid processed meats - check the fat content on the label even if they’re labeled low-fat.
• Substitute dried beans and peas for meat in casseroles, or use them in combination.
• Choose a dinner roll over a croissant which contains butter.
• Substitute low-fat or non-fat yogurt for sour cream or mayonnaise in salads, sauces and soups.
• Drink and cook with skim or low-fat milk instead of whole milk.
• Choose non-fat or low-fat yogurt over whole milk yogurt.
• Substitute frozen yogurt, ice milk, or gelato for ice cream.

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How Are You Doing?

Using The New Menu For Life Tools
It’s important to get in the habit of recording what you eat and do every day. This information (and your Weight Tracking Chart) allows your doctor to monitor your progress at each visit. Your records will also show you how smarter eating and more activity are becoming part of a healthier lifestyle.

1. Your Weight Tracking Chart
Each week you’ll see how your weight has changed. Pick a day and time to weigh yourself once a week - even when you’re successful your weight can fluctuate day by day. Many people do it early in the morning, before breakfast.
Click here for blank chart to print out for own use

2. Your Waist Circumference Tracking Chart
If excess weight accumulates predominately on your waist, you may be at an increased risk for certain health conditions. For example: cardiovascular problems (high blood pressure and high cholesterol) and type II diabetes. It’s therefore important to keep track of your waist circumference and to note any increases or decreases on your waist circumference -tracking chart. Like your weight, this should only be measured once a week. Click here for blank chart to print out for own use

3. Your Daily Journal pages
This is fast and easy. Just check off the boxes to record what you eat and do. There are no lists to make!
Click here for blank charts to print out for own use

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Change Your Definition of Exercise

Many people believe that strenuous exercise is the only way to lose and then maintain weight loss. The fact is any increase in activity is good for you. Take a pleasant stroll through your local park. Walk to the corner store. Take the stairs, not the escalator. The key is just to get started, and to enjoy each small change. Listed below are activities that you can enjoy and burn calories at the same time.

ACTIVITIES CALORIES BURNED/HOUR
Gardening, weeding     333 kcal/h
Swimming     432 kcal/h
Cycling, Stationary (moderate)     504 kcal/h
Walking     ~300 kcal/h

Three Ways to Stay Active

A healthy variety of activities will help you get more from your program. Canada’s Physical Activity Guide identifies 3 activity categories: endurance, flexibility and strength activities. Each type provides different benefits and offers a number of ways for you to get going!


Endurance Activities
Your heart, lungs, and circulatory system all benefit from endurance activities such as:

• Walking
• Golfing (without an automated cart)
• Yard work and gardening
• Cycling

Tips:

• Begin with light activities and work up from there gradually. This will minimize or prevent muscle soreness
• Always wear approved safety gear, such as a helmet for cycling and in-line skating, along with knee, elbow and wrist protectors, etc.
• Skating
• Continuous Swimming
• Tennis
• Dancing

Strength Activities
To help your muscles and bones stay strong, improve your posture, and help prevent diseases like osteoporosis, try some strength exercises such as:

• Heavy yard work such as cutting or piling wood
• Raking and carrying leaves
• Lifting and carrying groceries
• Climbing stairs
• Wearing a back-pack to carry groceries or books
• Weight/strength training routines

Tips:

• Start with 5 minutes of light endurance activity before you do a strength activity.
• Try to do a combination of activities to exercise the muscles in your arms, mid-section, and legs.
• Learn proper techniques to protect your back and joints from stress.
• Rest at least one day between strength training sessions.

Flexibility Activities
Regular flexibility activities stretch all your muscle groups. To help improve your general movement, keep your muscles relaxed and your joints mobile, try some of these flexibility activities:

• Gardening
• Mopping the floor
• Yard work
• Vacuuming
• Stretching exercises
• Dancing
• T’ai Chi
• Golf
• Bowling
• Yoga
• Curling

Tips:

• Start with 5 minutes of low activity, like easy walking, before you do flexibility activities. Or do your stretching after endurance or strength activities.
• Stretch slowly and smoothly without bouncing or jerking.
• Get a good book on stretching, or ask a fitness professional if you’re not sure what to do.
• Never hold your breath while you’re stretching. Breathe in a natural rhythm.

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Go! (But Only At Your Own Pace)

There are plenty of misconceptions about increased activity. For instance, that it has to be strenuous. Or regimented. Or time-consuming. Or done at a health club. All of these are false. Canada’s physical activity guidelines recommend 60 minutes of activity a day. And before you say, "That’s too much for me right now!" it doesn’t mean 60 minutes all at once. You get all the benefits of 60 minutes of activity even if you do it in shorter time slots (minimum 10 minutes) through the day. To help you plan an activity program, the table below lists different kinds of activities according to the level of effort. Higher level activities provide bigger withdrawals at the "energy bank," but 60 minutes of lower level activities a day will help you reach your goals, too. Remember, the most important aspect of your program is finding the level of activity that you are most comfortable with.

Effort Level	Locomotion	Housework	Recreation
HIGH	Walking upstairs, Running 7 to 12 mph		Skiing (Alpine), Skiing (Cross Country)
MODERATE	Walking downstairs, Cycling at 5.5 mph	Shoveling snow	Basketball, Bowling (non-stop), Squash, Tennis
LOW	Walking 2 mph	Weeding garden Washing floors	Swimming (backstroke), Dancing

Walking Towards Your Goals
Few of us realize how beneficial walking can be. This simple, low-impact activity improves your overall health, your mood and your "energy bank" balance. And the only equipment you’ll need is a pair of comfortable shoes! The new learning is not to overdo it - just make walking as routine as brushing your teeth. Start with 15 minutes a day, and then work your way up gradually. If you find 15 minutes too much for one session, try three five-minute walks. Once you get in the habit, set yourself a goal to walk 30 - 60 minutes a day with ideas like this:

1. If you are a morning person, get up 30 minutes early, and take a morning stroll before the day gets hectic (or 15 if you’re just starting).
2. Make a walk part of your lunch break.
3. If you spend a lot of the day sitting down, make a point of walking around during breaks.
4. Walk after work.
5. Try to make time to walk after dinner, or before bedtime.

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Try the Buddy System

Another option is to join forces with someone who is also participating in The New Menu For Life Weight Management Program. Being able to talk to someone who truly understands the ups and downs of reaching a healthier weight could make all the difference to your progress. Setting up a regular time to walk with a friend will reinforce your walking routine. You’ll also find the time passes much more quickly when you’re walking and talking. However, if you want to walk solo, that’s OK too. Some people find that walking is a great way to relax, reflect, and enjoy the peace and quiet.

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Keep up the Good Work!

Here are some tips to manage your weight over the long term:

Enlist friendly support. A friend or support partner can do wonders for flagging motivation. Two people working together can help keep each other on track, and besides, working with another person toward your common goals can be more fun.

Join a Program. Some people find organized weight management programs a great help when they feel they’re slipping. Ask yourself: Do you need a structured meal plan? Prepared foods? A place to exercise? Support of others in the program? A trained counselor? Think about what you need from a program to make sure you get the most out of it.

Consult a professional. Professional support is available in a number of areas. For nutritional advice, see a Registered Dietitian. If you eat as a response to stress, a psychologist or social worker can help. A personal trainer can design an activity program. And if you still have problems with compulsive eating, see a specialist in eating disorders. If you are concerned about your weight contributing to your risk of diabetes and heart disease, contact your doctor.

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