If You Buy It, They Will Come!

I may be in the minority, but I have never watched the popular movie "Field of Dreams". However, I have heard alot of referrence to a line from the movie. The popular phrase, "If you build it, they will come". Recently, I have thought about that comment in relation to healthy living.

In my adaptation of the phrase, "If you buy it, they will come!", the "it" I am referring to is unhealthy (or "junk") food. The "they" I'm referring to is extra pounds which may be gained as a result of consuming alot of unhealthy foods and beverages. So, my toughts are if you try to avoid buying unhealthy food & beverage choices, then it will make it easier to maintain or achieve your healthier lifestyle. It may seem like a no-brainer to some, but actually making this habit a part of your healthy lifestyle may not be that easy.

Start with a plan! Try to plan your healthy meals and snacks in advance. Make sure you stock your home with a good variety of healthy items. When you grocery shop do you use a list or just randomly pick up items? Make a grocery list before you do your shopping and try your best to stick to the list. The list may save you time, money and may save you from the temptation of buying alot of unhealthy groceries.

Try new things! I'm a very picky eater and used to be extremely limited in my diet. My diet mainly consisted of pizza, hamburgers, hot dogs, Philly steak sandwiches and Ben & Jerry's Phish Food. I know that was pretty pathetic but that's what I liked and that's what I used to eat ALL of the time. When I decided I wanted to start being healthier I knew I definitely had to expand my variety of foods. I started gradually trying new things and have expanded my options considerably! Surprisingly, I am very content these days with my healthier food choices and have learned to love Broccoli (which I never would have imagined me ever saying nor admitting) and have added trail mix to the list of snacks I like.

What's your living situation? I know that everyone's living situation is different and sometimes living with others can make your plans for improved health or weight loss a little more difficult but you have to remain determined. If you live with others, you made need to make additional plans/arrangements and ask for a little support in your efforts. Maybe you can negotiate to limit the number of unhealthy items in your home. Leading by example can sometimes help encourage others around you to want to strive for a healthier lifestyle too.


After you make your serious commitment for improved health or weight loss, you have to stay motivated and focused on your goals! Be patient and persistent in your efforts! Remember that nobody's perfect. There may be small stumbling blocks along the way, but if you happen to trip over one, make sure you pick yourself back up and continue on your path to improved health. “Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”-John Quincy Adams.


Quick Tips:

Be Adventurous! I was hesitant to try some new foods but I am very grateful I did. I make alot more healthier choices and I suprisingly don't really miss the "junk" food. Having alot of options of healthy foods I like has helped me tremendously.

Practice Moderation! Even some of the healthier choices can add up to alot of extra caloreis if you indulge too much. Be careful of the serving size!

Clean for Spring! Keep unhealthy foods out of the house. If the food is not easily accessible, then that should help fight your temptations a great deal.

Stay Active! Move around and burn some calories. Think about taking a walk or doing some type of physical activity when you are bored instead of eating.

Think Before You Drink! Be sure to read the labels on your beverages. Be aware of the calories in any alcohol you consume. Beverage calories count too!

Additional Info:

MayoClinic.com: Snacks: How they fit into your weight-loss plan

WebMD: Healthy Snacks For Weight Loss Quiz

Healthy vs. Junk Snacks: How We Choose

*This was written for informational purposes only. Always consult your physician before beginning an exercise program or modifying your diet.

Do You Make Healthy Choices When You Travel?

When you travel do you try to maintain a healthy lifestyle or do you take a vacation from your healthy habits?
I know that it can be extremely difficult to try to maintain a healthy lifestyle on the road but I think with a little will power and planning that you can still enjoy yourself and still make healthy choices.
For starters, make a plan! If you are trying to maintain your healthy lifestyle I think that having a plan in place for eating or physical activity is just as important as knowing how to get where you are going during your trip. Try to do a little brainstorming about your meals and snacks before you begin your travel. A good start may be to have a well-balanced meal before you leave and pack some healthy snacks for your trip to help you avoid eating junk food. Some possible snack choices are:
NutsSeedsTrail mixCerealDried fruitLow-fat crackers.Single-serve containers of fruitPeanut butterPopcornGranola or cereal barsRice or popcorn cakesGraham crackers
You may also want to think ahead about your meal choices. I think if you have some idea ahead of time about possible healthier choices then it may help you avoid making poor food choices. For example, thinking about how your food is prepared. Will you try to avoid all the sauces and extras that may come with your meal and keep it simple or will you completely indulge? I know that we all want to enjoy our trips or vacations but even if you indulge, do so in moderation. If your favorite meal is not a healthier choice, then don't deprive yourself but be conscious of how much of it you are eating. Watch your portions! Maybe try sharing it with someone or only eating half and requesting a take-home container for the rest.
Do you plan any physical activity into your trip? Even if you don't want to exercise in any traditional ways, could there be some enjoyable physical activity that you can do? Is taking a walk to do a little sightseeing an option or if there is a swimming pool, why not go for a swim? On the other hand, if you don't mind more traditional exercise on the road, will you consider staying at a location that has exercise equipment for guests to use or planning a workout to do in your hotel room?
Don't forget about water! Drinking bottled water can help you stay hydrated and help you cut down on the calories you consume. If you choose not to drink water, then try to be conscious of the calories you are drinking. Your beverage choices may add to some unwanted calories being consumed.
I hope this provides a little food for thought. No pun intended! Making healthy choices on the road doesn't have to be unpleasant. You can still enjoy great food when you travel and maintain your healthy lifestyle. Just remember to plan, try to be as active as possible, practice moderation and have some fun!

*Sources and Additional Info

Medicinenet.com : Avoid Vacation Weight Gain: 5 Simple Rules

Webmd.com : Take Your Diet on the Road

American Dietetic Association (eatright.org) : Road Trips Can Be Nu...

About.com: Nutrition - Healthy Eating On The Road


*This was written for informational purposes only. Always consult your physician before modifying your diet or begininng physical activity.

How Many Calories Are In A Pound?

Have you ever wondered how many calories are in a pound? When I first started trying to lose weight I thought that was a valuable piece of information to know and I think it is worth sharing to those who may not know. The answer is about 3,500 calories in a pound of fat. For those trying to manage their weight, knowing this info may make a big difference in helping you accomplish your goals.

Focusing only on the numbers and no other factors, to lose a pound in a week you would have to consume about 500 fewer calories per day for a week. Oppositely, to gain a pound in a week you would have to consume about 500 extra calories per day for a week.

To give you an idea of a possible small change to consume 500 fewer calories, consider the calories you consume in your beverages. If you drink soda, there may be about 250 calories in a 20 ounce bottle. So, if you drink two or more bottles of soda per day and cut out two bottles for seven days then, you may be able to lose about one pound in a week.

You also have to make sure you read the nutrition labels to see how many calories you are actually consuming and don't forget to pay attention to serving size. Staying with soda as an example, there are usually about 2.5 servings in a 20 ounce bottle. So, if there are 100 calories in an eight ounce serving, make sure you determine how many servings you actually consume.

I hope this info is helpful. Paying attention to what and how much you are consuming is a very important habit to learn. Making small changes in your lifestyle may result in big improvements in your health! For the best results you must have balance! You should have a combination of a balanced diet, physical activity and counting calories.



Additional Info

Dietary Guidelines For Americans

How Stuff Works Article

Daily Reference Intakes

Mayo Clinic

*This was written for informational purposes only. Always consult your physician before beginning an exercise program or modifying your diet.

Are You Ready For A Healthier Lifestyle?

These days with all of the options that are available for our convenience, it is very easy to make unhealthy lifestyle choices. The choices we make can lead to many different health-related problems. Some of the problems that can occur are obesity, diabetes and heart disease.

If you are currently living an unhealthy lifestyle, why not try to make a change for the better? Sometimes the hardest part of making a change is getting started. If you are seriously interested in a healthier lifestyle, then get started today. Why wait? Make atleast a small change(s) to get yourself on the right track. After all, "A journey of a thousand miles begins with a single step."! Are you ready to take your first step?

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If you need assistance taking your first step towards a healthier lifestyle feel free to contact me. Here is a quick tip to get you started.

Quick Tip:
Watch Your Portions and Be Active!
Portion Info
NHLBI Serving Size Card