Wellness Works


489 Words

2005-10-28 16:12 +0000

I get e-mails almost daily called Wellness Works. I started getting them while at The Republic and made sure to change my e-mail to continue getting them after I was no longer a Gannettoid. Wellness Works are tips about health, diet, exercise, etc. There are some really good ones that I would like to share.
Please bear with me. (And read them, some interesting facts):

Tips to Maintain Long-Term Weight Loss**
A recent article in the American Journal of Clinical Nutrition (July 2005) reports that once you’ve lost weight, keeping it off actually gets easier with time. The article identified 6 important behaviors: 1. Get active and stay active; 2. Eat a diet low in calories and fat; 3. Don’t skip breakfast; 4. Hit the scales at least once per week; 5. Maintain a steady eating pattern; and 6. Catch ‘slips’ before they turn into bigger problems.

Everybody knows someone who swears by a very low carbohydrate diet. However, carbohydrates are not the enemy. Most reputable nutrition experts still agree that a large part (45%-65%) of your calorie intake should come from carbohydrates, particularly vegetables, fruits, and whole grains. Nutrition research tells us that a high carbohydrate diet is still the best way for most of us to achieve and maintain optimal health.

Healthy humus recipe
Here’s a quick & healthy hummus (chickpeas) recipe. Blend or food process 14 cup reserved liquid from one 16 oz can of chickpeas (also called garbanzo beans), the chickpeas themselves, 2 Tbsp lemon juice, & 2 Tbsp minced garlic. Spread onto a whole-wheat pita and top with shredded carrots, sliced olives, grilled eggplant, and roasted red peppers for a delicious and healthy appetizer, snack, or light meal.

Eating out
Studies reveal that Americans consume 13 of their daily calories away from home. When dining out, consider trying one of these healthy eating tips: order half portions, ask for a side of veggies with your order, split your dessert, choose water or unsweetened tea instead of soda, skip the chips & salsa or bread & butter before your meal, and try to eat slowly (you’re less likely to overeat).

Lots of Diets
Did you know that 65 million Americans go on a weight loss diet each year? And that as many as 48 million Americans are on a diet on any given day? Try on this idea: Dieting is not the solution for being overweight or obese. At best, diets are only a very temporary fix. Adopting gradual, but sustainable improvements to your eating and exercise habits are what can last you a lifetime.

Mock Sour Cream
Try this recipe as a sour cream substitute! Blend 1-cup low fat cottage cheese, 14 cup buttermilk and 12 tablespoon lemon juice in a blender until smooth. This makes 16 tablespoon-sized servings with only 14 calories and 0.3 grams of fat per serving! Use as a topping for baked potatoes, gazpacho and low fat tacos.