New Year’s resolutions

Quittin’ You: Walk away from your bad habits

December 31, 2012 By Diane Boyd

I’m quittin’ quittin’ quittin’

I’m quittin’ you

Like a girl wants her chocolate, yeah

I know that I’ll miss you

But I’m quittin’ quittin’ quittin’

I’m not kiddin’ I’m kickin’ you

‘Cause you’re my bad habit and

I’m quittin’ you

I am suggesting the song Quittin’ You (the Band Perry) as a motivational tune for anyone who wants (or needs) to make changes and resolves to follow through in 2013. Whether or not you agree with making New Year’s resolutions, 40-45% of you will make at least one resolution this year. Many of you will will aim to eat healthier, drink less, and exercise more. As a matter of fact, losing weight is the number one resolution set in America. Hanging in there is the toughest part; only 8% of the people setting resolutions are successful. So if you are motivated enough to make a resolution, I’d like to help you stay motivated (with Quittin’ You added to your playlist so you can listen everyday), and a few tips to stay focused to make 2013 the year of fruition!

1. Start small and be consistent.

Small changes, made consistently are the cornerstone of lasting change. It’s not what you do once in while that impacts your life. It’s what you do consistently. It’s far better to change one thing and be consistent with it than try to change three. Making small changes consistently will ultimately lead to more positive days and less frustration than making multiple changes all at once.

2. Be patient.

If you are starting on a healthier diet plan and more intense exercise today, don’t wake up expecting to look like you should be on the cover of every top selling fitness magazine. If you have weight to lose you didn’t gain it overnight and you won’t lose it that quickly either. Be realistic with your expectations. How long do you have to eat right and exercise before you see results? I am not sure of the exact time frame, but I am almost certain that it is longer than you want. But don’t give up! Many people give up simply because they don’t see the desired results soon enough. Keep the focus on living healthier, not on your looks.

3. Start Tracking

Keeping records of objective information can help you avoid emotional fallouts! What should you track? Start tracking everything you eat and drink. This can help you assess the behaviors you need to change. Track your physical activity. Do you exercise as much as you think you do? It’s also important to track progress along the way. Use this to evaluate your plan, make adjustments when necessary, and reward yourself for positive behavior.

4. Reward Yourself

Change is not easy. Reward yourself once in awhile for the effort and work you put into achieving your goals. What’s a good reward? Anything that doesn’t conflict with the positive behavior you’re trying to mold. I often help my clients preset milestones and suggest they purchase a new song to add to a playlist at every milestone reached. Other little rewards are: fresh cut flowers, a pedicure, a new magazine or book to enjoy. Ultimately, feeling good and optimizing your health potential will be the best reward.

Here’s to a Happy & Healthy New Year!

New Year’s Health Resolutions: Sticking Points

January 1, 2012 By Diane Boyd

How do you know it’s the first week of January? The gyms are packed and the classes are at full capacity. How long will it last? I am not telling you anything you don’t already know, when I say most resolutions will not be kept. Tom Connellan, author of “The 1 Percent Solution: How to Make Your Next 30 Days the Best Ever,” reports that 25% of resolutions are abandoned the first week of January. What’s the prospect of lasting the year? BLEAK. According to Connellan, only 12% of those will last the year.

This post is my attempt to offer you some sticking points (5 tips ) to keep you on track.

TIP 1. Get realistic not perfectionistic. Make sure your goals are reachable and not too lofty. For example, if you are a parent with a full time job and are strapped for time, don’t set a goal of exercising for 2 hours a day. Instead, work in what you can. Resolve to include more exercise in your daily activities by incorporating small changes like taking the stairs instead of the elevator, parking a little further away at the grocery store, and spending active time with your kids in lieu of sitting in front of the television.

Perfectionism, also known as “the all or nothing attitude,” is a resolution killer! Don’t give up the first time you start slipping. If you are resolving to lose wight by improving your dietary habits and cutting back on portions, don’t let over eating on a given day derail you. Get back on track the next day.

Weak moments do not mean you have failed. This quote is a good reminder of that. Tweeted by @coytecooper:

“Being defeated is often a temporary condition. Giving up is what makes it permanent.” ~ Marilyn vos Savan

Tip 2. Use Mondays as a fresh start. This gives you 52 weeks a year to start fresh. According to research conducted by John’s Hopkins, the week is a notable unit of time in planning and is significant as the beginning of the week. Research has shown that people are much more likely to start a diet or establish other health goals for themselves on Monday. Monday health campaigns is now a national movement backed by three leading public health schools. Join the crowd of people committed to making healthier choices every week.

Tip 3. Use social networking for support. For example, a twitter account will allow you to find both inspiration and health messaging or give you the opportunity to offer your own advice to help others. You can read tweets from health organizations and individual professionals, to contestants from the Biggest Loser! All have common ground in trying to help others make healthy choices.

TIp 4. Reward your positive behavior periodically. Make the reward unrelated to the resolution. For example, if you are trying shun desserts, don’t reward yourself with a banana split. Instead buy yourself a favorite magazine, some cut flowers, or a new bottle of nail polish. You can also give yourself the gift of time; set aside some “me ” time for yourself to do something you enjoy.

Tip 5. Seek professional help from a life coach or registered dietitian (RD) . If you are struggling with keeping diet and nutrition related resolutions, a food and nutrition expert (RD) can help. Research has proven nutritional counseling as part of a weight loss program is more effective than without. Dieters lose 6% more, translating to about 10-15 pounds. Dieititians can help you not only with the physical aspects of food, (calories, fat grams, fiber, etc.) they can assist with the emotional aspects as well. Locate a registered dietitian in your area at www.eatright.org or SCANRD.

Remember to be patient. I like to use the song by Gary Allen, Life Ain’t Always Beautiful, to remind individuals that it’s human to have a bad day now and then. When life gets tough, don’t bury your head in the sand. Face your struggles bravely and let your success give you confidence to take on new challenges that lie ahead. Have a beautiful day!

Apps: Can they help you reach your nutrition goals?

December 22, 2011 By Diane Boyd

With the New Year approaching I am excited about the promise of a fresh start! I’ve been wondering, how can I inspire individuals setting resolutions, to keep them? Can apps perhaps be our saving grace from resolutions set with good intentions, but soon forgotten? According to registered dietitian and Academy of Nutrition and Dietetics Spokesperson Marisa Moore, “Americans are increasingly turning to apps to support them in achieving their health goals, especially for New Year’s resolutions.”

The number of nutrition and diet related apps available for phones and ipads is mind boggling. But are they any good? Well, thanks to registered dietitians (RD’s) and spokespeople for the Academy of Nutrition and Dietetics, Americans have the answers to the highest rated, evidence-based apps to help them in three nutrition areas: losing weight, managing diabetes, and following gluten free diets. Thirty of the most popular free iphone apps have been reviewed by RD’s for each of the three categories and rated on a scale of 1 to 5 stars. The following are the top dogs in each category:

Weight Loss:

Sarah Krieger, MPH, RD, LD/N reviewed apps in this category. I am reporting the star ratings she gave and some of the pros and cons she listed for some of the top weight loss apps.

Calorie Counter & Diet Tracker by My Fitness Pal; Current version 3.3.1; RD rating 4.5 stars.

PROS

• Large database of food (over 1.1 million foods) with option for food or recipe entry.

• Analysis of more nutrients than most other apps in this category. Provides analysis of calories, fat, protein, carbs, fiber, iron, calcium, vitamin A, vitamin C, and potassium.

CONS

• Database content is average.

• Visually not as appealling as other similar apps.

Calorie Counter: Diets & Activities; Current Version 1.1; RD rating 4.0 stars

PROS

• Tracks calories, fat, carbs, protein, cholesterol, saturated fat, fiber, and fitness PLUS water.

• Has the ability to customize your own diet and activity plan.

• Can be integrated with facebook and twitter.

CONS

• Activity database is not comprehensive.

• Although tracking water consumption sounds like a good idea, the recommendations are not evidence-based.

Calorie Tracker by Livestrong.com; Current Version 2.4.2; RD rating 4.0 stars

PROS

• Database contains more than 625,000 food and fitness items.

• Logs calories, fat, sodium, carbs, sugar , fiber and protein.

• Keeps track of calories like a spending in a bank account. You can visually see how many calories are left after you enter what was eaten.

CONS

• Does not include tracking for saturated fat, iron, calcium and other vitamins.

• Lacks goal oriented information.

Sparkpeople Food and Fitness Tracker; Current Version 2.5.3; RD rating 4.o stars

PROS
• Broad list of exercises and database includes more than 1 million foods.

• Tracks calories, carbs, fat and protein by counting backward from goals.

• Weigh-in page graphs weight progress over time.

CONS

• Does not track saturated fat, sodium, and fiber.

Diabetes: Marisa Moore, MBA, RD, LD reviewed apps for managing diabetes. I am reporting the star ratings she gave and some of the pros and cons she listed for one of the top ranked apps.

Blood Sugar Tracker by Healthy Cloud LLC; Current Version 1.3; RD rating 5.0 stars

PROS

• Simple to use. Set desired blood glucose ranges, log blood glucose values from home page, and this app will graphically show you the numbers out of range.

• Blood glucose levels can be saved for one year.

• Internet not required.

• Ability to export information and forward to a health care provider.

CONS

• Data cannot automatically be backed up.

Gluten Free: Jessica Crandall, RD, CDE, reviewed the top 10 rated free iphone apps for gluten free. I am reporting her star ratings and some of the the pros and cons she listed for the top ranking apps in the gluten free category.

Gluten Free Daily; current version 1.0; RD rating 4.5 stars.

PROS

• Free 7 day trial.

• Includes 24 weeks of meal plans as well as recipes.

• Includes both a grocery shopping list and medications guide.

• Visuals are helpful to indicate portions sizes of food.

• Calculates Resting Metabolic Rate, Body Mass Index and Thermal Effect of Exercise.

• Offers tips on eating out and better food choices.

• Includes listing of chain restaurants that offer gluten-free meals.

• Tracks progress with food and activity journal.

CONS

• After the 7 day trial, this app is not free.

• Encourages anyone to follow the gluten-free diet, even without diagnosis of celiac disease.

• Misleading.

Sorry, I could not find screen shots of this app.

Eating out G-free ; Current Version 1.0; RD rating 4.0 stars.

PROS
• Offers tips on ordering gluten-free at restaurants.

• User can input specific allergy restriction.

CONS

• Local restaurants are excluded.

• Focus is not on what to order, but on what to avoid.

To read the entire reviews visit www.eatright.org/appreviews.

Interested in using an app? Consider what you are interest in tracking. Not all apps track the same things. Remember, use of an app can be helpful, but cannot provide individualized counseling, custom meal-planning or the application of evidence based nutrition knowledge to solve YOUR eating concerns. Only a registered dietitian can do that.

Are you using any app for diet or nutrition or fitness? Which one(s) have you used? Which one(s) do you like?

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