Health News & Tips: Getting

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Saturday, 28 September 2013

Getting Healthy with Nutrisystem: Week 9.

A funny thing happened on the way to the farm this week. I ran out of my Nutrisystem food. There was a little snafu with my order, and though all is well and I am totally back on my plan now, I definitely struggled a bit.

I honestly didn't think I was struggling though. I did what I always do when a problem arises; I came up with a solution. I thought about how I would transition off of Nurtisystem and that is what I did. I stuck to my eating schedule and substituted regular food from the grocery store. Well, food that I thought was comparable. I choose lower calorie, lower sugar, high protein and high fiber food. I ate at the same times that I normally eat my Nurtisystem food. I managed. Though I really have to admit that I missed the food, especially my favorite protein packed Fudge Graham Bars.

Nutrisystem Fudge Graham Bars

What I didn't manage to do was lose any weight. I guess it goes to show how powerful and how well Nutrisystem really works. In just five days of being off of Nutrisystem and eating similar foods, I gained 3 pounds, bringing my weight loss down to just 12 pounds. It was not what I was expecting.

I am going to stick to Nutrisystem 100% and work out extra hard to lose that weight. I will back on track and will still try to reach my goals!

Want to lose weight and get healthy on Nutrisystem? Join today by calling 1-888-853-4689 or by visiting www.nutrisystem.com/nsblog.

Disclosure: As part of the Nutrisystem Nation Blogger Program, Nutrisystem is providing me with the Nustrisystem program, free of charge, which includes food and support, in exchange for my honest opinion of the program. No other compensation has been given. All thoughts are my own.

Categories:

Nutrisystem

A press sample of the product featured may have been provided by brand or brand representative for editorial consideration. All opinions are my own. Affiliate links may have also been used in the post. Please see disclosure policy for complete information.

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Tuesday, 24 September 2013

Getting Healthy with Nutrisystem: Week 6.

Boy time flies. I can't believe I have been on my Nutrisystem plan for six weeks now. Like anything, with time, things get easier. I feel like I have found my groove.

When I first started the plan, I was constantly looking at my app, guide and daily tracker. I needed to figure out what I needed to eat and at what times. I needed to make sure I was eating all my food.

Something clicked over the last week and I feel like a lot of this is routine for me now. And that is such a wonderful thing.

Staying healthy with Nutrisystem motivation.

I know what I am supposed to eat, in what order, and what time of day. When I am busy and not home, I have planned for it. I am bringing my water bottle with me wherever I go. I always have a few lunch bars, a PowerFuel, and a SmartCarb in my bag just to be safe. The only thing I have to decide is exactly what Nutrisystem food I am going to eat.

See also: Getting Healthy with Nutrisystem Introduction

I have also stuck to my exercise routine. I am walking every morning. I like this alone time and it really gets my head in the right place for the day. My husband and I have also been walking four or five nights a week too. He even has me jogging a bit around the track.

I feel like I can finally keep up with everything; the planning, the exercise and the most importantly, the eating. Yes, I have found my groove. This week I lost 1.5 pounds, making my total weight loss 12 pounds so far. Every pound lost counts and is adding up.

Want to lose weight and get healthy on Nutrisystem? Join today by calling 1-888-853-4689 or by visiting www.nutrisystem.com/nsblog.

Categories:

Nutrisystem

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Getting Healthy with Nutrisystem: Week 5.

I had a rough week. I am super busy and super stressed. Every little thing seemed to bother me. I haven't felt like this in a long time. Staying on my Nutrisystem plan was not easy.

I am a stress eater and have been for years. It is one of those things that got me to where I am with my weight, I know that. I try to avoid stress and do other things besides eat now. I call my sister. I go for a walk. I do what I can to get out of the situation.

For the most part, it is working. Then Saturday night happened, when I wasn't even stressed, but I think it was the result of the previous few days. We were out shopping, and on our way into the store there was a food truck. My husband says we need to eat. I tell him there is no way we are eating from a food truck. Until I notice they are making fresh apple cider donuts. Without a second thought, I say, "Get some!". I only had a bite. Not even 1/4 of the donut. It tasted so good. I was satisfied. Until we were walking back out, by said donuts and my husband stopped for more. The boys needed more. I thought I was fine, until I felt the warmth of the donuts in the bag. I reached in and ate the whole thing. I didn't think twice.

It didn't stop there. We went to dinner, and not to the healthiest place. There was no healthy option beside a salad, so that was the plan. That is, until the waiter asks if we want chips and salsa with our drinks and I say "suuuuure", and dove right in.

I was disappointed in myself. But that wasn't the worst part. I felt physically sick to my stomach. I was not used the the sugar and heaviness of the donut. Combine that with a few handfuls of tortilla chips and salsa -- you get the point.

See also: Getting Healthy with Nutrisystem Introduction

I vowed to be better. I took a 5.3 mile walk Sunday morning, but still wasn't quite back on track. Though I did exercise every day, I did not get back on track with my eating regularly as I had been for a few days. It is so easy to give up, but I am not. I have been back to staying on my Nutrisystem plan and tracking everything as I should.

I did get on the scale and my weight stayed the same. I am relieved that I didn't gain any weight, but my unexpected few days off didn't help on my getting healthy plan. I have to remember that I am down 10.5 pounds so far and I am fitting into clothes that I couldn't earlier this summer. I will not let this slip up get me down. I can do this; I just have to keep reminding myself.

Want to lose weight and get healthy on Nutrisystem? Join today by calling 1-888-853-4689 or by visiting www.nutrisystem.com/nsblog.

Categories:

Nutrisystem

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View the original article here

Getting Healthy with Nutrisystem: Week 4.

Before I tell you if this week was successful on my getting healthy with Nutrisystem plan, I want to talk to you about something that is very important. I want to talk about support. When it comes to making a major life change like this, support is critical.

Support is super important when on a weight loss program!

I was worried that my husband what not be supportive of the change I was making. I told him that I am doing it this time. At first there was some skepticism. My husband is very supportive of me and everything I do. He loves me for me and always tells me I am beautiful. He likes the extra "chunk" I have. He would yell at me if I was eating light when eating out. If I would pass on an ice cream when taking the kids out, he would get me one anyway. He didn't like to see me deprived. But he understands that I need to do this for myself. He wants me to be more confident and happy with myself. He has really been very supportive. He is helping me come up with ways to get in my ever important PowerFuels that I have not been eating as much as I should. He came up with a great recipe for my protein shake and now I want more than one each day. (More on that in another post.) He asks me how I am doing all the time. He asks me every few days how much weight I have lost and is very encouraging when I have nothing to report. He also reminded me that I should only be weighing myself once a week.

See also: Getting Healthy with Nutrisystem Introduction

My kids have been very supportive too. While I got a few eye rolls when I showed them how loose my shorts were, they are constantly asking me what I am eating. They help me find the healthiest items on the menu when we go out for dinner. I know they secretly go out for donuts without me, but they are very thoughtful and supportive to not bring any back to the house. Nutrisystem has a chocolate covered donut on the plan along with a huge array of sweet breakfast items and that is what I need to stick with!

I have also found a lot of support from Nutrisystem. I have been quietly looking around the message boards and have found a lot of information. While I have been quiet, the members are very supportive of each other.

I also had to get support from the dietician at Nutrisystem, in which I had a response within an hour. From that email, we exchanged a few where I learned that I was doing a few things wrong on the plan. I left the conversation better understanding the "system" and exactly what these specialized PowerFuels and SmartCarbs were and when to eat them. I could read as much as I could in the very useful Resource Guide, but somehow having someone tell me in their own word what these were, was very beneficial to me. Most importantly, I learned that to be successful, I do need to eat them at certain times of the day and that I need to eat more of them when exercising a lot. Overall, I learned that I have not been eating as much as I should, and I noticed that when my calorie count was less than what it was supposed to be. I was told, "1250 calories per day on the women’s plan is typically an average, the meal plan can vary by 100 calories (+/-) depending on your selection of Nutrisystem entrees and or grocery additions. If you are counting calories your goal is to be roughly somewhere between 1150-1350 calories per day. However, Nutrisystem is designed so that as long as you are following the meal plan correctly you should be falling within those numbers without having to count out your total daily calories." I am glad that my Nutrisystem app counts out the calories because I knew I should be around 1250 per day, and most days I was barely getting 1,000 calories. I knew something was wrong because I wasn't feeling quite myself and I have been starting to feel hungry.

Thank goodness for all of the support because I really do need it to keep me on track. It is very easy to get off track and fast, and I do not want to do that.

This week was another success. I should add that I am not looking for much for a week to be a success. Nutrisystem recommends slow and steady weightloss-- 1-2 pounds per week. I'll take a .5 pound loss as a success, because I am one that has always followed that rule of slow and steady. With that said, this week, I lost 2.5 pounds, making my total weight loss so far 10.5 pounds. I reached my one month goal of losing 10 pounds! I am excited and pretty proud of myself.

Want to lose weight and get healthy on Nutrisystem? Join today by calling 1-888-853-4689 or by visiting www.nutrisystem.com/nsblog.

Categories:

Nutrisystem

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View the original article here

Saturday, 21 September 2013

Nutrition Q&A: Getting fiber from whole grains

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Nutrition Q&A: Getting fiber from whole grains

istockphoto - Try quinoa for dinner, or as a hot cereal.

By Hope Warshaw,

Q: Do all whole grains contain dietary fiber? What are other sources of fiber?

(Oldways and the Whole Grains Council) - Check food labels for the grams of whole grains per serving. Labels also might have the Whole Grain Stamp. If the Whole Grain Stamp has the “100 percent” banner, it means all the grains are whole.

Gallery

Health expert-approved recipes:?Elaine Gordon, a certified health education specialist, offers her picks for everything from breakfast to dessert.

A: Your questions seem simple, but they’re not. Answering them, however, is important because they focus on two healthful eating goals: 1) Eat more whole grains and 2) Eat more dietary fiber.

Both are supported by research evidence. Eating sufficient whole grains, as part of a healthful eating plan, can protect against cardiovascular disease and help maintain a healthful body weight. Some research shows that eating enough whole grains can reduce insulin resistance and Type 2 diabetes.

Research on dietary fiber shows that a sufficient amount can protect against cardiovascular disease, obesity and Type 2 diabetes, and can promote digestive health.

About whole grains

Whole grains contain the essential parts and naturally occurring nutrients of the entire grain seed — the bran, germ and endosperm. Oats and barley are whole grains. Whole-wheat flour is a whole-grain ingredient found in foods such as whole-wheat bread and pasta.

Whole grains are just one source of dietary fiber. Whole grains and foods that are made with whole-grain ingredients provide some dietary fiber, but the amounts vary widely. They also provide other essential nutrients. Barley and bulgur contain a good bit of fiber, while brown rice and quinoa contain minimal amounts. But they’re all healthful sources of whole grains.

According to the Whole Grains Council, the average American eats less than one serving of whole grains a day. Over 40 percent of Americans never eat any whole grains. Surprising? Not with all the bread, baked goods and pizza dough made with refined flour that we eat. The Dietary Guidelines for Americans recommend making half your grains whole. (Catchy, eh?) That’s 48 grams per day.

About dietary fiber

Dietary fiber includes the portions of plant-based foods that are not digested plus beneficial fibers added by manufacturers. Our foods contain hundreds of various fibers — some help with digestion and regularity, others improve blood fats and others help with weight control. You need all types. Dietary fiber is a nutrient found in whole grains, legumes (beans and peas), fruits and vegetables. To eat enough fiber, get it from all food sources.

Most Americans get nowhere close to the 25 grams per day recommended for adults. No surprise! We don’t eat nearly enough fruit, vegetables, legumes and, yes, whole grains with fiber.

Food label confusion

“Because fiber is a nutrient, it’s required to be listed on most nutrition facts labels. It’s easy to spot and count up,” says Joanne Slavin, dietitian and nutrition professor at the University of Minnesota and a member of the 2010 Dietary Guidelines Advisory Committee. But whole grain is simply a component of food, not a nutrient, which is why it’s not accounted for on the nutrition facts label, she says. That can make it harder to track.

Smart choices

Don’t translate the message to eat more whole grains and dietary fiber to mean “eat more.”

“You’ll hit your whole grain and fiber goals without excess calories if you swap and substitute,” says Carlene Thomas, a registered dietitian with the private practice Healthfully Ever After in Leesburg.

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