Fiber is the One!

Fiber

When looking at your labels fiber is included in the carbohydrate grams and percentage. Fiber helps to regulate your bowels; it makes you feel full, and reduces your risk of certain cancers.

Recommendations

1. Get 20-30 grams of fiber daily. Increase your fiber intake gradually as to prevent causing diarrhea, bloating, or gas.

2. Drink plenty of water to help fiber work its best!

3. Eat Berries.

4. Eat more dried bean and legumes.

5. Eat 100% whole wheat or whole-grain foods (bread and rice).

6. Eat the skin of fruits and veggies, most of the fiber lies within.

7. Eat dark leafy greens (romaine or spinach), instead of iceberg lettuce.

UNL-Extension Office

Be Carb Smart

Be Carb Smart

Eat Wholesome Carbohydrates

Fruits, vegetables, beans, and whole grains, are healthy sources of carbohydrates. These can also be used to reduce your risk of heart disease and improve your digestion functioning.

Read your labels!

Make sure the grains you are eating are identified as "Whole" grains, such as whole wheat, brown rice, or whole oats. It's not enough to just be wheat bread!

Limit sugar in your foods

Sugars are a carbohydrate and a source of energy or calories. Sugars occur naturally in many foods such as milk, fruits, some vegetables, breads, cereals, and grains. Sugar can also be added to foods such as candy fruit drinks, and pop.

Try not to eat foods that have ADDED Sugar. This adds calories and helps to pack on the pounds, the more of it you eat i.e. POP!

What Appears on the labels:

Brown Sugar Confectioner sugar Fructose

Table Sugar Table Sugar Maltose Sucrose

High Fructose Corn Molasses Powdered Sugar

Glucose Fruit Juice Concentrate Honey

Stress Management

Have an Emergency Plan

Stress is a natural part of line. But what is not natural is allowing it to control you life!

Step 1:

Identify the stressor.

A coworker, your boss, an overbearing family member, travel or yearly event (death or anniversary)

Step 2:

Identify the how you feel with the stressor is present.

Outraged, Suspicious, Frustrated, Belittled, Anxious…

Step 3:

Identify what you do to feel better.

Eat sweets, Binge Eat, Take it out on others, Cry…..

Step 4:

Identify how you want to feel during the stressor.

Confident, Calm, Empowered, Determined……

Step 5:

Identify activities that make you feel the way you want to feel during the stressor (step 4)

A long walk, Exercise, Journal, Coloring, Talking to a friend, Deep Breathing, A long bath with music and candles, up lifting or soothing music……

Step 6:

Implement the healthy activities.

Find a safe route to walk. Take a daily walk.

Buy your favorite coloring book and crayons.

Inform your friend that you need them as your buddy. Put your friend on speed daily!

Tips:

Write these healthy activities down so you have a reference with you everywhere you go.

Start practicing your healthy habits today. It takes 21 days to make a habit. The sooner you start

the sooner it will become second nature. Also, it will make easier to utilized the healthy habit

once the stressor is present.

****Remember****

Others will not change. You only have control to change yourself! You have the ability to determine how you will react to the stress!

Spice up your life

Spice up your shakes!

Try a one of the week's recipes and let us know how you like it...

Thumbs up or Thumbs down

Need your morning coffee?

Iced Coffee

Ingredient

1 pkt. New Direction Vanilla or Chocolate Beverage

1 cup decaf coffe, brewed

Preparation Directions:

1. Mix New Direction® Beverage and decaf coffee in mixer cup.

2. Shake vigorously for 15/20 seconds or blend at lowest speed for 5 seconds in blender.

3. Serve over ice.

Nutrition Information

Additional Calories: 5

Additional Carbohydrate: 1 gram

ICED CARAMEL MOCHA

Ingredients:

1 cup cold coffee
2 tablespoons Chocolate Syrup
1 tablespoon caramel Da Vinci syrup
1 tablespoon vanilla Da Vince syrup
4 drops liquid Splenda, optional
2 tablespoons heavy cream
Ice

Preparation Directions:

Mix and pour into a tall glass over ice or put everything, including the ice, in a blender and puree until slushy.

Makes 1 serving

Nutrition Information:

193 Calories;

20g Fat;

2g Protein;

6g Carbohydrate;

2.5g Dietary Fiber;

3.5g Net Carbohydrates

Health Habits that will help you live your health lifestyle (part 2):

6. Plan for rough patches with strategies to help you from making unhealthy choices
-Call a friend, take a yoga class, take a walk, journal, read a book, take a long relaxing bath, etc. These strategies will help you the most through your life journey, especially in the first 6-12 months.

7. Take small steps to undo creep ups in weight or drop in activity
-Decrease your choices of unhealthy foods (sugary drinks and deserts) and watch your portion sizes…measure, measure, measure.

-Add healthier option such as, fruit and veggies.

-Increase you activity slowly. Start slow will decrease your risk injury.

8. Plan for eating out; if not a special occasion don’t indulge with what you eat and portion size
-Check out the menu ahead of time (via online or just call and ask the restaurant to fax you a copy). By looking at the menu before you get to the restaurant, you can see what healthy choices are available so you are not tempted when ordering.

-Most portion sizes are larger than the recommend amounts. Ask the waiter to check to see how much protein you will be served (fish, chicken, or meat). Also, ask the waiter to bring you a ‘To go’ box when your meal is served. Then measure out your portions into what you are going to eat now and what’s for lunch or dinner tomorrow.

9. Don’t wait to get a life until you reach all your health and fitness goals
-Make plans! Set a goal to take that big trip you always want to take to Europe. Research how you can take those dancing classes, and then make a plan. Then, DO IT!

-Make sure you set little goals of life pleasuring activities you would like to do while you are working towards you lifestyle goals.

10. Be consistent with eating; eat the same on weekends, holidays, etc.
-Your body needs consistent fuel and nutrients. You don’t stop living life on the weekends, so your healthy eating habits should not stop either.

-Holidays are one day out of the year; they should not ruin all your hard work. If you would like to treat yourself then have a plan.

-DO NOT save all your calories for one meal. Eat as normal, not skipping any meals. Skipping meals sends you body into starvation mode. Which cause your body to hold on to calories, eventually turning into FAT!

11. Know it will get easier to do the healthier thing, as time goes along
-Be patient with yourself! When you are having a bad day, be kind to yourself…get a pedicure, take a nap, read a relaxing book, or watch a funny movie.


Start by doing what is necessary, then what is possible, and suddenly you are doing the impossible. St. Francis of Assisi

Healthy Habits..Make You Successful

Our Motto:

Change your mind, Change your weight, Change your life!

It’s a lifestyle Change!

A Maintenance Mindset consists of healthy habits. It takes 21 days to make a habit, so START TODAY!

Start practicing how you want to live your life during your weight loss reduction phase.

Health Habits that will help you live a healthy lifestyle (part.1):

1. Always eat breakfast
-Eating breakfast get your metabolism started, which helps to continue the weight loss process.

2. Identify your triggers (stressors)
-Find healthy ways to deal with your triggers, which does not consist of eating or negative self talk.

3. Put more movement in your life
-Take a walk after dinner, park future away from the building, and/or take the stairs.
-Start living the life you want to live now. Set goals of events or activities you would like to do and start small. One step at a time will get you to your major goal.

4. Beware of big food/portion-control
-Measure, Measure, Measure! Use your spoons, scales, and cups…pretty soon you will be able to eyeball it.

5. Keep track of how often you are active, what and when are you eating
-Monitoring: Calories In and Calories Out…… will help you to successful control your weight.