NUTRITION

Small behavior changes really do make a big difference over time. Here are some examples. The weight loss is based on four months of effort.

        Old Habit                          Small changes or substitutions   Weight Loss (pounds)
14 fluid ounces of juice or pop every day Water                         6
2 tablespoons of salad dressing every day Cut back to 1 tablespoon                         3
4 cookies on campus per week 2 cookies                         4
Bagel and cream cheese twice a week Bowl of Cheerios and skim milk                         3
4 ounces of hamburger patty twice a week 4 ounces of skinless chicken breast                         1
2 ounces of potato chips twice a week 3 cups air-popped popcorn                         2
12 inch tuna sub sandwich twice a week 6 inch tuna sub sandwich                         3
6 pints of beer every weekend Cut back to 3 pints                         3
8 fluid ounces of wine every night at dinner Cut back to 4 fluid ounces                         3
Large order of McDonald's fries twice a week Small order of fries                         3
1 ounce of Cheddar cheese 3 times a week Substitute park-skim mozzarella string cheese                        0.6
1 1/2 cups of pasta twice a week 1 cup of pasta                         1
Burrito with beans, chicken, rice (1/2 cup), salsa, veggies, cheese, and sour cream (2 tablespoons) twice a week Same burrito, but without the rice and sour cream                        1.75
Sitting on the couch every weeknight after work Brisk 30 minute walk                         3.3
Taking the elevator up 4 flights three times a day Taking the stairs (total of 15 minutes/day)                          5
Walking leisurely between classes every weekday (20 minutes /day) Taking the long way and walking briskly (40 minutes/day)                          2.5

The U.S. Department of Agriculture's (USDA) Center for Nutrition Policy and Promotion has released a free online tool to help users assess the nutritional value of their diets. Designed for consumers and educators, the tool compiles data on a user's age, gender, weight, height and level of physical activity to calculate recommended calories, grains, vegetables, fruit, milk and protein consumption.  The tool also offer tips for reaching these goals, which are based on the USDA's 2005 Dietary Guidelines, as well as,  choices for how to achieve or maintain a healthy weight.  To access the new tool, please visit www.mypryramidtracker.gov.

 

4 WAYS TO CURB WORK CALORIES

Catered lunch meetings and vending machines filled with fatty snacks are common workplace food temptations. Strategize a realistic plan for avoiding pitfalls with these four tips. Read the article:http://info.weightwatchers.com/cgi-bin9/DM/y/elNU0PXDiM0bGd0EiVH0Ez

S5 LUNCH RECIPES & 5 QUICK MEAL IDEAS

Fast-prep lunches can be nutritious, delicious and satisfying. Our recipes and Community meal ideas will bring the excitement back to brown bagging it. Read the article:

 http://info.weightwatchers.com/cgi-bin9/DM/y/elNU0PXDiM0bGd0EiVL0E4.

LOSING AFTER MENOPAUSE

"I embraced my half-pound successes and tried to keep an open mind," says Pam. "I learned the Core Plan (R). I discarded clothes the moment they became too loose and always kept a new pair of jeans in a smaller size...as incentive."  Read her story: http://info.weightwatchers.com/cgi-bin9/DM/y/elNU0PXDiM0bGd0EiVI0E1