Making Resolutions Stick

It’s that time of year again…RESOLUTION TIME! Yikes! We’ve all been there. We declare our resolutions at the beginning of the year with the best intentions, often times only to fall flat on our faces in a few short weeks. The problem most of us have with keeping our resolutions is that we don’t have a good plan. Like all things we are successful with in life, they require planning and hard work. Success doesn’t typically fall in our laps without those 2 things. Resolutions are no different in that sense. Below are a few tips to help us make sure we have a well laid plan. Then comes the hard work…executing the plan!

1. Make small changes. Try not to tackle ALL the “bad” habits in one day. One step at a time gets the job done without being overwhelmed. Focus on progress not perfection. 
2. Write it down. Nothing says commitment like writing things down. Having a well written plan is like having a road map to our final destination. Without it, we are just wondering around. If we want to start exercising, we need to write down how many times a week, the duration of the activity, the form of exercise and where it will take place to name a few.
3. Develop an accountability system. Most of us know what to do, but applying it is the hard part. Having someone or something to help hold us accountable to our goals is helpful in bridging this gap. It could be a friend, spouse, smartphone app or professional. Whatever it is, make sure you have something in place.
4. Have a reward system. The number one rule of the reward system is: FOOD IS NOT A REWARD! It doesn’t need to be elaborate. Break down a large goal into smaller parts. For example, if your goal is to lose 30 lbs, break it down into 5 lb increments. Have a reward for reaching each 5 lbs of weight loss along the way. This could mean buying a new book or magazine, getting a massage, indulging in a hobby, buying new clothes or a getting a manicure. 
5. Be sure to have S.M.A.R.T. goals…

- Specific – What is the goal? Saying we want to “eat healthy” isn’t specific enough. What specifically can we do to “eat healthy”? A more specific goal would be to include more fruits and vegetables in our diet or cut back on sweets, etc.

- Measurable – How will the progress be tracked? How will we measure if we are having progress towards our goal?

- Attainable – Is the goal achievable? It’s great to shoot for the stars, but if we set a goal that is completely out of reach, we have no choice but to fail.

- Realistic – Is the goal and time frame realistic? A good question to ask ourselves is: “would we expect this of someone else”? If the answer is no, we need to adjust our goal.

- Time specific – Is there a set time frame in which to meet this goal?

As mentioned earlier, having a well laid plan is just the beginning, but it’s crucial. It’s the equivalent of having a good foundation before building a home. The next step is putting this plan into action. Sometimes our motivation can dwindle. To combat this problem, write down the reasons it is important for you to achieve the resolution and put it in a visible place (tape it to the bathroom mirror, put it inside a drawer you open daily or in your car). This daily reminder can help us stay focused on the long-term goal. Don’t just blurt out a resolution on New Year’s Day…be SMART and have a plan!


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12 Healthy Holiday Gift Ideas

Cookies, pies and sweet treats in general are abundant this time of year. We could probably walk into just about any workplace breakroom to find a table full of goodies to indulge our sweet cravings. Not to mention that friend, special aunt or grandmother that has their signature item for us to nosh on. Of course in moderation, the occasional indulgence is fine. However, because of the excessive availability of these treats, it can really add to our waistlines. These items are often affordable and easy gifts, so it is a typical go-to. However, it can be nice to give or receive a present that can help us get closer to our health goals as opposed to further away. Below is a list of 12 gift ideas that won’t land us on the “naughty” list.

1. Gym membership or gift card
2. Sports watch (like those made by Garmin or Fitbit)
3. Athletic shoes (try New Balance in Town Center, Fleet Feet or Varsity Sports)
4. Lunch bag and or containers
5. Food scale
6. Reusable water bottle (check out www.motivationalbottle.com for some great ones)
7. Workout apparel (or gift cards to Academy, Dick’s or Lululemon)
8. Fruit basket
9. Headphones
10. Gourmet spices, olive oils and/or teas (Red Stick Spice Company has a great selection: www.redstickspice.com )
11. Gift card to Indie Plate (a local grocery delivery service – www.indieplate.com)
12. Touchscreen gloves (like The North Face gloves:   https://www.thenorthface.com/shop/winter-favorites/etip-glove-3?variationId=0C5 )

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Assessing Weight and Disease Risk

When it comes to our weight, there are more things to consider than just how we look. There are a couple of measurements that can indicate if we are at an increased risk for certain diseases. These measurements never take the place of talking with your doctor, but it’s a good place to start the discussion with them.

So, the first measurement to consider is Body Mass Index (BMI). This measurement is basically, your weight in proportion to your height. You can visit this website to calculate your BMI:
BMI Calculator

Once we know our BMI, we can determine what the medical community defines as our weight status. After using a BMI calculator, use the chart below to determine your category. Being in the “Obese” category can put us at risk for developing Type 2 Diabetes, heart disease, sleep apnea and some cancers to name a few.

BMI	Weight Status
Below 18.5	Underweight
18.5 – 24.9	Normal or Healthy Weight
25.0 – 29.9	Overweight
30.0 and Above	Obese

Waist circumference is another measurement that can help us assess if we are at an increased risk for certain diseases. A man whose waist circumference is more than 40 inches and a non-pregnant woman whose waist circumference is more than 35 inches would be more at risk for developing obesity related conditions. This measurement can also assess if we have excess abdominal fat.

Knowing our BMI and waist circumference is a decent first step in determining if we should lose weight for health reasons verses our own personal goals. Remember, these 2 measurements are not diagnostic tools. Be sure to consult with your physician to determine your individual risks.  

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Chili Recipe- Quick and Easy

One of my favorite, easy “go-to” recipes is chili. It is simple, tasty and my 5 year old daughter loves it too. There are many options for different toppings. It is delicious with a Tbsp of sour cream (I use plain, non-fat greek yogurt as a lower calorie alternative), green onions, a little low-fat cheese or avocado. I have seen friends or family serve chili with beans, chips, pasta, rice or even potatoes. Whichever starch option you decide to go with, remember to keep the portions under control, as this will add to the calories listed below.  I often have a side salad or a side of veggies with chili to balance the meal. Enjoy!

Chili
Ingredients:
1 lb	lean ground beef, turkey or chicken
1 cup	water
1, 8 oz cn	tomato sauce
1 Tbsp	chili powder
1 Tbsp	flour
2 tsp	ground cumin
1 tsp	ground oregano
1 tsp	salt
1/2 tsp	sugar
Directions:
1.	Brown meat.
2.	Add tomato sauce and water.
3.	Add chili powder, flour, cumin, oregano, salt and sugar.
4.	Bring to a boil.
5.	Reduce heat and simmer uncovered for 30 minutes.
Nutrition Info: 5 servings Calories: 165   Fat: 8 g   Carbohydrate: 6 g Protein: 17 g

Health Management at Dutch Physical Therapy

Dutch Physical Therapy | Baton Rouge & Denham Springs, LA: What does Health Management have to do with Physic...: Have you been wondering what all of this talk about "health management" is and what it has to do with Physical Therapy? Dutch P....

10 Tips for Getting Back on Track

For most of us, getting back on track with healthy eating and exercise habits is one of the hardest parts of “recovering” from a holiday. Don’t let the time between Thanksgiving and the New Year’s go to waste. Even if the goal isn’t to lose weight during the holidays, maintaining weight and optimal health can be good goals to focus on. In effort to refocus ourselves, utilize the 10 tips below.

1. Drink plenty of water. This is often a neglected habit. I feel a reusable bottle is the most convenient option, but grabbing a few bottled waters to take with us can work too.
2. Track your food intake. Research supports, people who keep food records lose more weight than those that don’t. The format is inconsequential. Some of us are more comfortable with using an app on our smartphone, some with handwriting it and others with a spreadsheet. Whatever format suits your comfort level is fine, just get started!
3. Get moving. Sometimes the thought of an hour long workout can seem daunting. Start with 15-20 minutes of activity a few days a week. We can always build on this, but starting with a shorter time frame often seems more manageable.
4.  Look for motivational quotes. I typically turn to Pinterest for this, but google will work just as well. One of my favorite quotes is “strive for progress not perfection”. Sometimes I will even print out a quote and hang it up on my fridge. Having a visual of my goals in a visible place is a great reminder of what I want to accomplish.
5. Make a plan. Think about your schedule for the week. When will be the best opportunities to fit in exercise, go the grocery store or prepare meals? Write these tasks on your calendar and make it happen.
6.  Cut back on portions slightly. Even if we don’t make any changes to what we are consuming, we can cut back on our calorie intake by reducing how much we consume.
7.  Fill up on fruits and veggies. These foods are relatively low in calories, but very filling. It is a good way to combat true physical hunger.
8. Find a “buddy”. Having a support person can get us through some tough times. They can also help keep us accountable to our goals and even be an exercise partner.
9. Go to the grocery store. Most of us will choose a healthy option if it is available. That being said, we need to stock up at home to ensure this is possible.
10. Take it one day at a time and stay positive! It is easy to get overwhelmed by all we would like to accomplish. There is no use beating ourselves up over the past. We can’t change it. Focus on the now and moving forward. 

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Say what? 3500 Calories = 1 Pound

Weight (loss, maintenance or gain), in its simplest form, is a calories game. It is a mathematical equation. The balance between calories in (what we eat) vs calories out (what we burn through daily activities and exercise) affects the number on the scale. In theory, 3,500 calories is equivalent to one pound.

I know…it sounds shocking. To lose 1 pound, we must create a calorie deficit of 3,500 calories! 

There are 3 ways this can be achieved:

• Cut these calories from our dietary intake.
• Burn this amount through exercise.
•  The MOST ideal way…both reduce caloric intake and increase physical activity.

The effort to change our weight is NOT a sprint…it’s a long distance race. It is NOT recommended to cut more than 500 calories/day. One –two pounds of weight loss/week is considered a safe rate.

The chart below illustrates what to expect in terms of weight loss for number of calories reduced. It is often most helpful to make changes gradually so they will become long-term habits. Although for some, losing 10 lbs in one year may seem painfully slow, it requires the least amount effort. Keeping expectations realistic helps us from getting burnt out and discouraged.

If you are not sure how to manage your calorie balance or need added accountability, you may consider utilizing the help of professionals, such as, a Physical Therapist and/or Registered Dietitian. In the meantime, a good place to start, is tracking your intake and activity. Before we can get to where we would like to be, we need to know where we are.

Approach	# of calories cut/day	# of calories cut/week	# of pounds lost/week	# of pounds lost/year
Aggressive	500	3,500	1	~ 50
Moderate	250	1,750	0.5	~ 25
Fair	100	700	0.2	~ 10

Recipe – Butter Pecan Roasted Sweet Potatoes

When I think of Thanksgiving foods, the first thing that comes to my mind is my Aunt’s sweet potato casserole with candied pecan topping. It is simply magnificent. Of course, much to my disappointment, this dish is NOT low calorie. It’s not even moderate in calories. In fact, a ½ cup serving (and I rarely stop at ½ cup) can range anywhere from 200 – 400 calories depending on the recipe.  

I’ll be honest, the thought of modifying my favorite Thanksgiving dish doesn’t necessarily appeal to me and I allow myself to go for the splurge in this case. However, like most recipes, there are some adjustments that can be made to bring the calorie count down. So, for the rest of the year, I can conserve my calories and try a recipe like the one listed below from Holly Clegg (one of my all-time FAVORITE resources for recipes). So, if you are trying to conserve…give a shot!

Butter Pecan Roasted Sweet Potatoes  

This recipe is from:
KITCHEN 101: Secrets to Cooking Confidence with Cooking Basics plus 150 Easy Healthy Recipes

Easier than a sweet potato casserole but with the same sweet flavors — candied yams at their finest with a surprise of cayenne to add just a slight kick!

Makes 8 (1/2-cup) servings

Ingredients

6 cups peeled Louisiana yam (sweet potato) cubes (about 1/2-inch)
2 tablespoons butter, cut into small pieces
2 tablespoons light brown sugar
1/4 cup chopped pecans
1/8 teaspoon cayenne pepper

Instructions

1. Preheat oven 400°F. Line baking sheet with foil.
2. Spread cubed sweet potatoes evenly on pan. Bake 30-35 minutes, turning potatoes after 20 minutes.
3. Remove from oven and sprinkle with butter, brown sugar, pecans and cayenne pepper. Return to oven and continue baking 10-15 minutes or until sugar is caramelized.

Food Facts

Calories 148, Fat 5g, Saturated Fat 2g, Cholesterol 8mg, Sodium 81mg, Carbohydrates 24g, Dietary Fiber 3g, Total Sugars 8g, Protein 2g, Dietary Exchanges: 1 1/2 starch, 1/2 fat

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1500 Calorie Thanksgiving Meal

With Thanksgiving around the corner, many of us would like to avoid the “infamous” holiday weight gain. Regardless of how many pounds we may pick up during the holiday season, one of the most challenging aspects is losing them come January. Wouldn’t it be nice to skip the weight gain pattern and maintain or lose weight between Thanksgiving and New Year’s?

This effort starts with Thanksgiving.  With knowledge of caloric content in typical Thanksgiving foods, we can make more informed decisions about when to splurge, when to conserve and how to offset the extra calories with physical activity. My advice, if there is an item or 2 you don’t absolutely love, skip it! However, if you just cannot bring yourself to skip any items, reduce portions. The calorie savings between these options can really add up and make a difference.  

Try to keep the main focus on quality time with family or friends. Enjoy food in moderation.  Include physical activity in your holiday (I like to grab a family member and go for a walk after the meal). Give thanks!

Food item:	Calories:	Activity to burn it off (times are approximate):
Turkey - 6 oz	350	Running – 30 minutes
Mashed potatoes with gravy -1/2 cup	300	Biking – 30 minutes
Stuffing - 1/2 cup	200	Pilates – 30 minutes
Cranberry Sauce - 1/2 cup	150	Jumping rope – 15 minutes
Roll with butter - 1	200	Dancing – 30 minutes
Pumpkin Pie - I slice	300	Walking – 1 hour
Totals:	1500	3.25 hours

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New at Dutch PT: Registered Dietitian

Dutch Physical Therapy is proud to announce the launch of a new program focusing on health management. The program will offer the expertise of a comprehensive team of professionals, including a Physical Therapist, Registered Dietitian and Licensed Social Worker to help patients reach their health goals and create long-term success.  

An integral part of this team is our Registered Dietitian Emily Fields. We are now accepting clients for our nutrition services program; offering nutritional counseling for diabetes management, high blood pressure, metabolic syndrome and weight management. Call for more information 225-664-9150 and for special HOLIDAY pricing.