tip sheets

Tips to Boost Your Metabolism and Reduce Calorie Intake

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  • Exercise at least 30-60 minutes most days of the week. This can be divided into 10 minute segments.  Exercise boosts your metabolism both during the activity, and for several hours after.
  • Build your muscle mass with strength training exercises.  Muscle is more metabolically active, so you will burn more calories.
  • Get enough sleep. 7-8 hours is necessary for most people.  When you sleep you develop good levels of Leptin, the hormone that helps to control appetite.
  • Eat more frequently. When you eat small meals more frequently, your metabolic rate stays higher.  The inverse—skipping meals—slows down your metabolism to conserve calories.  Also, you have better control over what and how much you eat when you don’t get to the “starving stage”.
  • Eat breakfast.  Research shows that people who eat breakfast have better control over their weight.
  • Use smaller bowls and plates. We eat with our eyes and tend to fill up larger plates.
  • Dish up in the kitchen, not at the table, so getting seconds will take more effort.
  • Fill your plate with vegetables and other high-fiber foods.  These tend to be lower in calories and the fiber will help you to feel full.
  • Keep high-calorie snacks behind closed doors so they are not within sight and easy reach.  Better yet, keep these out of your home and office so you are not tempted!
  • Eat slowly and mindfully.  It takes 20 minutes for the message to get from your stomach to your brain to say “enough”.  Stop eating when you are satisfied but before you get to the full stage.
  • Be prepared with healthy and low calorie snacks so you have an alternative when the high calorie ones are offered.
  • Have broth/vegetable based soups at the start of a meal. This has been shown to result in fewer calories consumed during the meal.
  • Eat a smaller variety of foods/flavors at each meal or snack. This also has been shown to result in fewer calories eaten.

 

Taking care of your health is a lifelong journey.  Begin by eating healthfully, exercising and being more active during the day, getting enough sleep, and managing your stress by taking one small step at a time.  Each new healthy habit you adopt will enrich your health and your life, and hopefully will become a permanent part of your daily routine.

Healthy Thoughts For Your Day

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I will fill my house with foods that nurture me.

 

I will ask my family & friends to support my living well.

 

I will create an eating space that is peaceful.

 

I will chew and eat slowly and deliberately.

 

I will stop eating when I am satisfied.

 

I will think ahead and plan my meals and snacks.

 

I will not eat something to prevent it being thrown away.

 

I will acknowledge my accomplishments each day.

 

I will tune into my body and be thoughtful of its needs.

 

If I am not hungry, I will explore non-food ways to relax.

 

If I am not hungry, I will explore non-food ways to boost my energy.

 

If I am not hungry, I will explore non-food ways to improve my mood.

 

I will take healthy foods to potlucks and gatherings to share the “live well” spirit.

 

How Much Salt?

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Sodium is an important part of our diet that's naturally found in fresh foods, but we don't want to consume too much. Lots of it is added to processed or prepared foods and can be tricky to keep track of.

Here's a tip sheet to help you track and manage your sodium intake. 

Aim to have no more than 2300mg a day.

 

Average Sodium Intake for an American Diet:

 

Amount of salt in common condiments:

1 tsp salt             2300 mg

1 Tbsp patis            1500 mg

1 Tbsp shoyu                1000 mg

1 Tbsp oyster sauce           640 mg

1 Tbsp low sodium shoyu     575 mg

1 Tbsp hoisin               260 mg

1 Tbsp catsup                      180 mg

1 Tbl Worchestershire,      165 mg

1 Tbl of salsa             75-120mg

1 tsp Dijon Mustard         120 mg

1 tsp Tabasco                         30 mg

Vinegar                       0

Lemon/lime juice                   0

Citrus zest               0

Basil, garlic, ginger and other fresh herbs and spices         little or none

 

*Always read the label as brands differ in sodium content

 

Recipe ideas

Fresh Salsa

2 tomatoes, diced
1/4 cup coriander, fresh, chopped
1/4 cup onion, chopped or 2 green onions, chopped
1/2 tbsp lime juice
1/2 tbsp red wine vinegar
1 tbsp olive oil
1/4 tbsp pepper 

1 Tbsp contains 6 mg of sodium

 

1 Tbsp of plain greek yogurt with 1 tsp of Dijon mustard = 130mg of sodium

For tangy flavor, mix low sodium shoyu with equal parts lemon juice

Guide to Healthy Party Eating

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If you're heading to a party, food can be a central attraction—use these easy tips to stay true to your appetite and avoid overeating!

  1. If it's a potluck, take a salad, vegetable, or low-calorie dish you can eat
  2. If you know the food is going to be super rich, eat a little beforehand so you will be more in control. Eat small portions.
  3. Make a contract with yourself before you go deciding how much you will eat
  4. Station yourself away from the food at a buffet
  5. Drink lots of sparkling water or unsweetened iced tea
  6. Try to distract yourself from the food with lots of good conversation, dancing, admiring the artwork/scenery etc.
  7. Evaluate afterwards, not as a judgement but to help yourself succeed next time, as well!
  8. Enjoy