{Three best friends sharing health and wellness ideas to create a positive change}

Monday, March 17, 2014

Weight Management Strategies to Keep You Sane

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We are so excited to have Kelly Pritchett as our guest blogger today! Kelly is an Assistant Professor in Sports Nutrition at the University of Georgia. She has a PhD, is a Registered Dietitian, and is a Board Certified Specialist in Sports Dietetics. Kelly has awesome ideas for weight management and also for keeping a healthy lifestyle. Enjoy! 

As moms it can be difficult to manage our weight due to our demanding schedules. If you are like me, you are constantly on the go – from being a mom, working a full time job, dropping kids off at their activities, to changing diapers. So, how do we keep the pounds from creeping up on us?

1. Schedule time for exercise.  Put it on your calendar and you are more likely to stick to the plan. Otherwise, you will end up with every excuse in the book as to why you didn’t exercise.
2. Watch out for portion distortion. Its well known that today’s portions are much larger than they used to be. Try using smaller plates, cups, and bowls when serving yourself at home. When dining out, opt for smaller sizes.
3.  Fill up on fruits and veggies. High in fiber, and water – snack on fruits and veggies. Start with a salad before a meal to prevent over doing it with the main course.
4.  Don’t drink your calories. Beverages tend to be a source of hidden calories. While they don’t always fill us up, they may be filling us out. Watch out for added calories in your favorite caramel, vanilla Latte- opt for a cappuccino and sweeten with cinnamon. Extra calories in your favorite cocktail, wine, or beer can also add up. Try alternating with water in between. Consider adding fruit (citrus, berries) or mint to make water more appealing.
5.  Start each day with breakfast.  Do as your mother told you “Breakfast is the most important meal of the day”. It gets the metabolism going. Research suggests that breakfast eaters tend to be leaner than those who don’t partake.
6.  Don’t deprive yourself –think small “indulgences”. I’m sure you have experienced this before. You’ve been avoiding cookies like the plague, then one day you cant resist and overdo it. Better to allow yourself to have one piece of chocolate, one cookie, etc. so you don’t over do it the next time you bake cookies.
7.  Stick to 4 or 5 small meals a day. This will help keep you fuller and satisfied throughout the day. You will be less likely to overdo it later on in the day.
8.   Cook smart.  Bake, sautee, and boil your foods as opposed to frying them. Use olive oil and canola oils for healthier options. Bake with bananas to replace sugar.
9.  Food prep on Sundays. Wash and cut your veggies ahead of time. Plan and prepare healthy meals that will get you through the week. You will be less likely to opt for take out or run through a drive through.
10.  Make simple swaps. Try using plain yogurt instead of sour cream. Drizzle balsamic vinegar and a touch of honey on your salads as opposed to dressings.  Bake with bananas to replace sugar.
11.  Get moving! And I’m not referring to your daily exercise routine. Stand up as opposed to sitting down, it recruits more muscle fibers which will increase the calorie burn. Take the stairs, walk or bike to work versus driving.
-Kelly Pritchett

Thanks Kelly! Hopefully we can all take this advice and apply it to our lives to be happier and healthier! Have a great rest of the day! 

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