Celebrate Progress

Living a healthy lifestyle is a journey...  a continual parade of choices like:

- how to spend time (sleep, be active, watch TV, etc.)  &

- what to eat (fruit or candy bar, white or whole wheat bread, etc.). 

Although each decision matters, being healthy & losing or maintaining weight fortunately doesn't require perfection. We can occasionally veer off-course & still meet our goal.

Why have goals? Well thought-out goals give us direction & a plan. Goal setting allows a confusing or overwhelming concept to be broken down into manageable pieces.

What goals should be celebrated? You don't have to wait for a huge milestone to celebrate. Setting short-term goals give us something to look forward to & help keep us motivated. However, if treats are enjoyed too often, they may lose some bargaining power.

So, what should you do when you meet a goal?

Some people splurge with food. Unfortunately, we tend to underestimate both the number of calories consumed & how long it will take to burn it off. So, a safer reward is a non-food treat. Items can range from the simple & virtually free (bubble bath, relaxing walk, etc.) to complex &/or expensive (new outfit, spa day, vacation, etc.). For maximum results, treats should be meaningful to you & commensurate with the goal (i.e., small goal reached = small treat).

For more info on how to set goals & ideas for non-food treats, check out:

- Good Housekeeping's Spoil Yourself With Small Treats

- Centers for Disease Control's Getting Started Losing Weight

- Fitness Magazine's 9 Steps to Reach Any Goal.

The Spice of Life...

Last week, we learned about some (surprising but) common sources of salt. Many companies use it as a cheap way to preserve or flavor foods. Although product selection (e.g., lower sodium soy sauce or type of cheese) can help, salt levels were often still high. So, here are some considerations.

Buying Products
- Whenever possible, buy reduced or salt-free versions. These products are often the same price (e.g., no salt canned or frozen, sauceless veggies). Any salt you add at home will be far less than companies would use.
- If you can't find low or salt-free canned products (e.g., beans or veggies), pour out the liquid & rinse contents with water a couple times to remove excess salt.
- Read labels. Choosing a different brand or variety can make a big difference!
- Can you make a similar but healthier version at home (e.g., spice mix, tomato sauce, etc.)?

Cooking at home gives us the most control over what we eat. But, many people worry that reducing salt will lead to boring, bland food. Here's some ways to infuse flavor without excess salt or fat.
- Citrus is versatile & offers a bright flavor to marinades, sauces, dressings, etc. (e.g., lemon, lime, or orange juice or zest).
- Impart a richer flavor with low-sodium broth or bouillon cubes. Another option is cooking wine (alcohol cooks off when heated, leaving just the flavor).
- Add herbs &/or spices for both flavor & health benefits. Check out:
     - NC Cooperative Extension's Cooking With Herbs (great resource for beginners or those expanding their herby horizons)
     - EatingWell.com's 8 of the Healthiest Spices
     - WebMD's Low Sodium Recipe Tips


Now, put it to practice! Try out some sample low salt recipes at:
- National Heart, Lung, & Blood Institute's DASH Recipes
- American Heart Association's Low Sodium Recipes

Sodium Shockers (aka All About Salt)

It's hardly a secret that excess salt can be tough on our hearts, especially if we have high blood pressure or other heart issues. But, did you know that it can also impact your hydration level & cause temporary gains from fluid retention (aka bloating).

Although tasting food before adding salt at the table can help, it isn't the primary problem. We often don't realize how much salt is actually in many common foods we eat! Here are some examples (&, when possible, a few comparisons...).

Soy Sauce: 900-1300mg per tablespoon (tbsp)

Light Soy Sauce: 500-600mg per tbsp

Reduced Sodium Soy Sauce: 390mg per tbsp
(BTW, this is probably far less than the average person might use...)

Raisin Bran: 200-350mg per serving

Cheese:

- 1 slice American cheese: 250mg (non-fat is slightly higher)

- 1/4 cup shredded Cheddar or low-fat Cheddar: 175mg

- 1/4 cup shredded whole-milk mozzarella: 175mg (vs. low-fat: 200mg or non-fat: 210mg)

Tomato Sauce:

- Canned: 300-650mg per serving

- Glass Jar: 320-520mg per serving
(The average person usually eats more than 1 serving of pasta at a sitting so we're likely consuming more than one serving of sauce, too.)

The current recommendation is a maximum of 2,300mg of salt per day (although experts are considering lowering this amount). Those with heart issues are urged to aim for 1,200 - 1,500mg.


For more information, check out our blog post from 2/21/12 & WebMD's Salt Shockers.

For tips on dealing with an uncomfortably salty meal, check out Bloat Busters. ***NOTE:  If you have health issues, please consult your healthcare provider or pharmacist before trying these tips.*** 


As you can see above, our daily totals quickly add up. But, don't despair... You aren't destined for an eternity of bland food. Next week, we'll talk about tasty, salt-free ways to spice up food!

Making change...

Have you ever thought, "I'd be skinny or healthy if only I ____ or didn't ____..."?

In this blog, we stress the importance of regularly making healthy choices. A healthy lifestyle does NOT require perfection or 100% "compliance". It's okay to occasionally indulge (ideally planned; but, definitely done in a reasonable way).

However, sometimes we realize that our occasional treat is being enjoyed more often. Perhaps, we notice that our treat's portion size has swelled over time... Or, we begrudgingly acknowledge that our temptation is likely interfering with our goal (whether it's to be healthy, lose weight, get in shape, etc.)...

Please remember that good habits take much longer to establish. So, if/when you slip up, be patient & forgive. Identify why it happened & what you can do differently if faced with a similar situation.

There tend to be 2 schools of thought in the topic of change. Some advocate small, gradual changes (e.g., eat 1 less piece of chocolate for a couple of weeks. Then, continue to reduce little by little, etc.). Others recommend the "cold turkey" method (pick a day & stop). Different people have had success with both methods. Researchers at UNC are currently studying whether one method has better long-term results.

Regardless of your method, if you have multiple "bad" habits to change, pick one. Once comfortable with that change (when you don't have to constantly think about it, remind yourself, or struggle with it... often a few weeks), consider starting on habit #2.

For more info, check out:

- RealSimple How to Break Bad Eating Habits-- 9 common habits & suggested "fixes"

- WebMD 6 Steps to Breaking Bad Eating Habits-- Step by step guidance for identifying habits & brainstorming ways to change

- MedlinePlus Eating Habits & Behaviors-- How to identify your triggers & suggested actions