It’s summer time and normally that means it’s time for vacation. Typically, when you think about vacation you think relaxation, having fun, and enjoying different scenery. What we often don’t realize is that our eating habits go on vacation too. But you don’t have to but your weight loss and diet plans aside for vacation!
How many times have we said “So what, I’m on vacation!”? We try to justify overeating on vacation since we are relaxing from our real lives and think there won’t be any consequences of going on vacation from our eating habits. But that may not be the case.
Don’t deprive yourself, but find a balance of staying on track with healthy eating and indulging. Try incorporating these tips to stay on track with your healthy lifestyle or weight loss goals.
- Pick your indulgences. “Splurge” on food you typically wouldn’t eat at home. When you do splurge, savor it. Eat slowly and enjoy each bite. This way you will feel satisfied sooner without overeating. Most vacation destinations have a buffet breakfast of waffles, pancakes, eggs, bacon, sausage, pastries, muffins, etc. Why waste your splurge on typical breakfast food? Try to keep these things in mind.
- Exercise. A lot of times hotels have gyms. Pop in there in the morning for a little workout. You will have plenty of time to sleep on the beach later in the day. Don’t feel like a gym workout? Just be active! Go for a walk on the beach, join in on activities going on where you are staying like dancing, play some volleyball, etc. No matter where you are vacationing there will be an active event available.
- Don’t forget to pack healthy snacks. Skip the fast food places at the airport and rest stops on car rides. Pack fresh fruit, healthy granola bars, nuts, cheese sticks, etc. Also, keep those snacks handy while vacationing to keep hunger at bay and prevent overeating at the next meal.
It’s all about balance. Having a good time on vacations usually involves food too, especially if your destination has different cuisine then you are used to. The key is to enjoy yourself in moderation then you have the best of both worlds, enjoying your vacation and not sabotaging your healthy lifestyle or weight loss goals.
The 2010 Dietary Guidelines for Americans recommend that we consume more whole grains, yet many of us may not know the reasons behind it or how to spot whole grains on menus or stores. The registered dietitians at our adult weight loss camps explain the benefits of consuming more whole grains.
What is the difference between whole grains and refined grains?
Whole grains are exactly what it sounds like, it includes the all parts of a grain the kernel, bran, germ and endosperm. Some whole grains include oats, bulgur, brown rice, corn, quinoa, and buckwheat, compared to refined grains that have been milled and lack the bran and germ. Because they lack those components they are also lacking fiber, iron, and B vitamins. This is why refined grain products are enriched.
Whole grains are rich sources of many B vitamins, minerals, fiber, and phytochemicals. There is strong evidence that whole grains may have a protective effect on heart health and also may help with hypertension. In addition, whole grains may decrease the risk for weight gain and type 2 diabetes. Our adult weight loss camp focuses on making sure that what grains we provide to our guests are whole grains, in order to help them with their weight loss goals.
What to look for on labels
Look for the ingredient label to say “whole wheat flour” or other “whole” grains such as buckwheat or oats. Try to aim on making at least half of your grain intake whole grains.
Incorporating more whole grains into your diet is easier than you think. Follow these simple tips that we use at our weight loss camps. And if you have any questions, let us know and we’d be happy to help!
Tips for including more whole grains
- Buy a variety of whole grain pastas
- Snack on popcorn (without butter)
- Have oatmeal for breakfast
- Snack on whole grain crackers
- Include whole grain cereals for breakfast
- Serve barley, brown or wild rice, and quinoa as side dishes
- Buy whole grain breads, tortillas, and pitas
- When baking cookies or muffins make half the flour whole wheat.
Based on: A Feeding Tube By Fritz Lenneman
Feeding tubes are a medical procedure that is used to help people get the required nutrients when they can’t take food orally. However, a new trend has started to attract weight loss seekers to this procedure. It is rumored to be used mostly by brides to-be that are eager to lose weight. The user will get a feeding tube inserted through the nose, down the esophagus and to the stomach to deliver a feeding solution that provides about 800 calories per day and is used for 10 days.
Using a feeding tube to achieve weight loss is an inappropriate use of the medical procedure and could cause serious complications for the user. The formula only provides fats and proteins, but does not provide sufficient carbohydrates that a healthy person needs. Once the procedure stops, users are more likely to binge eat or return to their normal eating habits, which could cause cramping, diarrhea, vomiting and gas. Also, incorrect feeding tube insertions could cause infections.
The bottom line is that this is not recommended as a safe or sustainable way of losing weight, which should instead be done by eating a balanced diet and making physical activity a lifestyle habit.
At Shane Camps & Resorts, we focus on giving our campers and guests all the tools they need while they are with us and for when they leave, so they will have successful weight loss. We also teach that just because you are trying to lose weight, doesn’t mean you still can’t eat delicious foods. For example, one of our nutritionist adapted this low calorie recipe for oven “fried” chicken from eatingwell.com.
Makes 4 servings.
- 1/2 cup nonfat buttermilk
- 1 tablespoon Dijon mustard
- 2 cloves garlic, minced
- 1 teaspoon hot sauce
- 2 1/2-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
- 1/2 cup whole-wheat flour
- 2 tablespoons sesame seeds
- 1 1/2 teaspoons paprika
- 1 teaspoon dried thyme
- 1 teaspoon baking powder
- 1/8 teaspoon salt
- Freshly ground pepper, to taste
- Olive oil cooking spray
- Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add the chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
- Preheat oven to 425°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
- Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.
- Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
Per serving: 224 calories; 7 g fat ( 2 g sat , 2 g mono ); 130 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 34 g protein; 1 g fiber; 237 mg sodium; 400 mg potassium.
Have you ever experienced successful weight loss just to eventually gain some, most, or all of it back? Even if this scenario has not happened to you personally, you probably know someone who has gone through it. It can be extremely frustrating to devote so much time and energy to shedding the pounds, just to have it creep back on. So is there a science to losing the weight and keeping it off? According to research highlighted in a New York Times article that just may be the case.
In this article, author Tara Parker-Pope is able to relate to anyone who has been motivated to lose weight, just to have it return later on. Even while maintaining a healthy lifestyle, she has been unable to keep the weight she’s lost off. She mentions that it could very well be due to genetics, because many of her immediate family members have also struggled with weight loss and keeping it off. But it is still up in the air as to how much of a role genetics play versus the environment.
So is weight gain (and weight loss) pre-determined by your body and brain’s genetic makeup? Or does it come down to the environment you are surrounded by? Recent research, as discussed in this article, says that it could go either way.
The National Weight Control Registry tracked 10,000 people who have lost weight and kept it off. Rena Wing, a professor of psychiatry and human behavior at Brown University’s Alpert Medical School, helped create this registry with James O. Hill, director of the Center for Human Nutrition at the University of Colorado in Denver.
Wing says physiological changes probably do occur that make permanent weight loss difficult, but she says the larger problem is environmental. She says people struggle to keep weight off because they are constantly surrounded by food, food messages, and opportunities to eat. “We’ve taught ourselves over the years that one of the ways to reward yourself is with food,” Wing says. “It’s hard to change the environment and the behavior.”
Although the people in the registry used different methods for weight loss, there does seem to be a common denominator. In order to have lost the weight and maintain the weight loss, a person must eat fewer calories and exercise far more than someone who maintains the same weight naturally.
Kelly Brownell, director of the Rudd Center for Food Policy and Obesity at Yale University, says that while the 10,000 people tracked in the registry are a useful resource, they also represent a tiny percentage of the tens of millions of people who have tried to lose weight and keep it off unsuccessfully. “You find these people are incredibly vigilant about maintaining their weight,” Brownell says. “Years later they are paying attention to every calorie, spending an hour a day on exercise. They never don’t think about their weight.”
From a different perspective, Rudolph Leibel, an obesity researcher at Columbia University, believes that weight loss and the ability to keep it off is based on a biological system. For 25 years, Liebel and his colleague Michael Rosenbaum, have meticulously tracked about 130 individuals for a minimum of six months. The participants would stay at the research clinic where every aspect of their body is measured, including body fat, oxygen consumption, carbon-dioxide output, calories burned during digestion, exercise tests to measure maximum heart rate, blood tests to measure hormones and brain chemicals, and muscle biopsies to measure metabolic efficiency.
The Columbia University participants are eventually placed on a liquid diet of approximately 800 calories a day until they have lost 10% of their body weight. Once they reach this goal, they are put through another round of intensive testing as they try to maintain the new weight. The data generated by this research suggests that once a person loses about 10% of their body weight, they are metabolically different than a similar-size person who is naturally the same weight.
The results also found that the changes that occur after weight loss translate to a huge caloric disadvantage. In other words, for someone to maintain their weight loss, they must eat fewer calories than someone who is naturally the same weight. The study also found that people who have lost weight burn fewer calories during physical activity than a person who is naturally the same weight.
The brain also seems to respond differently to food after losing weight, as per data collected from the Columbia University study. “After you’ve lost weight, your brain has a greater emotional response to food,” Rosenbaum says. “You want it more, but the areas of the brain involved in restraint are less active.” Combine that with a body that is now burning fewer calories than expected, he says, “and you’ve created the perfect storm for weight regain.”
It is clear that there will need to be more in-depth studying done of varying degrees to find out what influences weight loss and maintenance. Eventually, this research may change the way people approach weight loss.
Meanwhile, Shane Diet & Fitness Resorts sticks to the basics: fewer calories in and the right amount of physical activity to burn those calories. Since 1968, Shane’s participants have found success with gradual and steady weight loss, as opposed to trying to lose the weight as quickly as possible. Experience has shown that it takes time to form a habit and good healthy lifestyle habits can change a person’s life permanently.
Our favorite summer holiday is fast approaching! Hopefully you have your cookout menu selected, but if you don’t, here are some delightfully healthy and weight loss friendly options you can incorporate that everyone is sure to enjoy!
Of course everyone’s go-to classic cookout is the burger, but by using reduced fat mayo and whole wheat buns along with other veggies as toppings, you are increasing the nutritional value without compromising the flavor. If you have vegetarians in your party you can substitute grilled portabella mushrooms, and if you prefer you can make burgers with ground turkey instead of beef.
Our Shane Diet & Fitness Resorts team in Texas has adapted some recipes from EatingWell.com to help you to have a healthy and weight loss friendly 4th of July cookout.
“Fajita” Burgers: Makes 4 servings.
- 1 pound 90%-lean ground beef
- 3/4 cup chopped fresh cilantro, divided
- 1/2 cup finely chopped red onion
- 1/4 cup chopped scallions
- 2 teaspoons minced garlic
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- 1/2 teaspoon freshly ground pepper
- 1/4 teaspoon salt
- 1/3 cup reduced-fat mayonnaise
- 1 tablespoon lime juice
- 1 tablespoon chopped chipotle chile in adobo
- 1/2 cup shredded reduced fat Monterey Jack cheese
- 4 whole wheat buns or French style rolls
- 2 roasted Anaheim or poblano peppers
- 1 cup shredded green cabbage
- 4 slices tomato
- 4 thin slices red onion
- Preheat grill to medium-high.
- Place beef, 1/4 cup cilantro, onion, scallions, garlic, chili powder, cumin, oregano, pepper and salt in a large bowl. Gently combine, without over mixing, until evenly incorporated. Form into 4 equal patties, about 1/2 inch thick and oval-shaped to match the rolls.
- Combine the remaining 1/2 cup cilantro, mayonnaise, lime juice and chipotle in a small bowl.
- Peel the roasted peppers, halve lengthwise and remove the seeds.
- Oil the grill rack (see Tip). Grill the burgers until an instant-read thermometer inserted in the center registers 165°F, about 6 minutes per side. Top with cheese and cook until it is melted, about 1 minute more.
- Assemble the burgers on toasted rolls with the chipotle mayonnaise, half a roasted pepper, cabbage, tomato and onion.
Another dish we often see at cookouts is potato salad. It is often a summer cookout favorite, but the traditional way of making it can be high in calories and high in fat. We have a simple, and still delicious version of potato salad that is low in fat and calories but still has all the taste.
Red, White and Blue Potato salad. Makes 4 ½ cups
- 2 pounds baby potatoes, a mix of white and blue (or purple)
- 1/4 cup lemon juice
- 3 tablespoons extra-virgin olive oil
- 1/2 teaspoon salt
- Freshly ground pepper to taste
- 3/4 cup chopped roasted red peppers, rinsed
- 4 scallions, thinly sliced
- 1/4 cup chopped fresh mint
- Place potatoes in a large saucepan or Dutch oven and cover with lightly salted water. Bring to a boil and cook until tender, about 15 minutes. Drain and rinse with cold water. Transfer to a cutting board. Let cool for 20 minutes.
- Whisk lemon juice, oil, salt and pepper in a large bowl. Cut the potatoes in half, add to the bowl and toss to coat.
- Just before serving, add peppers, scallions and mint to the salad and toss gently.
Finally, who could forget about our all American favorite dessert, pie! Traditional pies are typically high in sugar and fat, but that doesn’t mean that there isn’t a way around that. This recipe uses the natural sweetness from the blueberries and uses walnuts in the crust for a nutty and savory flavor. You can also try different berries and see which one you like better. Be creative this 4th and try something different, where your family and friends wont know it’s healthy and weight loss friendly!
Blueberry Tart with Walnut Crust. Makes 12 servings
- 1/2 cup walnuts, lightly toasted (see Tip)
- 1 cup graham cracker crumbs, preferably whole-wheat (see Note)
- 1 large egg white
- 1 tablespoon butter, melted
- 1 tablespoon peanut or canola oil
- Pinch of salt
- 8 ounces reduced-fat cream cheese (Neufchâtel), softened
- 1/4 cup reduced-fat sour cream
- 1/4 cup plus 2 tablespoons pure maple syrup, preferably grade B, divided
- 2 cups fresh blueberries
- To prepare crust: Preheat oven to 325°F.
- Coarsely chop walnuts in a food processor. Add graham cracker crumbs and process until the mixture looks like fine crumbs.
- Whisk egg white in a medium bowl until frothy. Add the crumb mixture, butter, oil and salt; toss to combine. Press the mixture into the bottom and 1/2 inch up the sides of a 9-inch removable-bottom tart pan. Set the pan on a baking sheet. Bake until dry and slightly darker around the edges, about 8 minutes. Cool on a wire rack.
- To prepare filling: Beat cream cheese, sour cream and 1/4 cup maple syrup in a medium bowl with an electric mixer on low speed until smooth. When the crust is cool, spread the filling evenly into it, being careful not to break up the delicate crust. Arrange blueberries on the filling, pressing lightly so they set in. Drizzle the remaining 2 tablespoons maple syrup over the berries. Chill for at least 1 hour to firm up.
With these recipes you can enjoy the holiday without jeopardizing a healthy lifestyle or your weight loss goals.
By: Megan Ware, RDN, LD
We’ve all heard of all the studies done that describe the benefits of vitamins and antioxidants when consumed in a food, especially when consumed while working toward weight loss. But for some reason, whenever those same vitamins or minerals are isolated and studied in supplement form, they never seem to show the same positive results. Why is that?
Nutrition science is still in its early stage and we don’t know all of the components that are in a whole food that make it healthy. We are always discovering new components of foods that we didn’t know existed. When there is a health benefit or protection from various diseases that we get from eating certain foods, it could be due to the natural combination and interaction of all of the different and unique nutrients and proteins that each food naturally contains. Attempting to extract a single nutrient and consuming it by itself does not have the same effects. This is one of the best benefits eating whole foods has. By eating a whole food, you’re getting the natural synergy of all of these nutrients together.
Another benefit of whole foods: they’re cheaper! The more processed foods are, the higher the manufacturing cost, therefore making the food cost higher. For example, a whole potato is going to be cheaper than a bag of potato chips. Just remember, processed foods are made for shelf life, not human life! Food manufacturers spend abundant a lot of time, money and research on ways to lengthen the shelf life of their products, with little attention paid to how the processing will affect our bodies.
A lot of people have the misconception that eating healthier means they can only shop at expensive health food stores. But here’s a secret, you do not need to spend a fortune to get whole foods, and you certainly don’t need to shop at health food stores. Visit your local farmers market or buy produce in season from your local grocery. For instance, citrus fruits are cheaper in the winter months because that is their natural season.
You do not need to cut out all processed foods from your diet. The goal is just to decrease the number of processed foods you eat and increase the proportion of whole foods, always keeping in mind the 1st pillar of nutrition at Shane Diet & Fitness Resorts weight loss camp is, balance.
By: Megan Ware, RDN, LD
The terms “whole foods” and “clean eating” are big buzzwords these days, but what exactly are whole foods and why should you be eating more of them, especially if we are working toward weight loss?
A whole food is a food that has been processed or refined as little as possible and is free from additives or other artificial substances. A strawberry is a whole food. A potato is a whole food. Apart from being grown, dug up and shipped, a whole potato is as unprocessed as possible, available for consumption in its most natural state.
Whole foods like potatoes or strawberries may be organic or locally grown, but not necessarily. A whole food is simply a food in its most natural state, with all of its nutrients intact.
The opposite of whole foods are highly processed foods. Let’s take the potato chip for example. Once the potatoes are harvested, they are sent to a processing plant where they are inspected, placed on a conveyer belt, peeled, washed in cold water and impaled into paper-thin slices. The slices then fall into a second cold-water wash that removes the starch released when the potatoes are cut. The potato remnants are chemically treated to enhance their color and passed under air drying jets as they flow into troughs filled with hot oil for frying. Excess oil is drained and the chips begin to cool. Flavored chips are passed through a drum filled with powdered seasonings. Then the packaging process starts. I’m not going to bore you with those details, but I think you can see the difference between eating a whole food, a potato, that was simply grown and harvested, and a processed food, a potato chip, where many of the nutrients the original food had are lost in the refinement process.
Let’s put this in perspective of our normal every day lives. On one end of the spectrum you have someone who grows their own fruits and vegetables, has their own chickens that hatch their own eggs, and raises their own livestock that eats hay from their pasture and drinks the water from their creek. This person knows exactly where all of their food comes from, the components of each food, and any processing that their food endures takes place in their own kitchen.
At the other end of the spectrum is the person who grabs dinner from the fast food drive-through, as 25% of Americans do daily. They have no idea where their food came from, what kind of processing it went through, or how it was cooked or prepared. The meat in a single fast food burger could come from dozens or even hundreds of cows from all different regions and processing plants. Chemicals, additives and preservatives are added to processed foods so that they will last for as long as possible without affecting the flavor of the food.
Not all of us have the ability to be self-sufficient and grow our own foods, but we all have the ability to get more involved in our meal preparation. We can set aside time at the beginning of each week to pick out a few recipes, buy locally available produce from our grocery or farmers market, plan our meals for the week and really take initiative to know where your food is coming from and how it was prepared. And what better way to do this then to buy and prepare it ourselves?
When you are dining out, don’t be afraid to ask questions. How was this fish prepared? Was it doused in oil or butter? Is it farmed or fresh-caught? The lesson here is that the more involved you are in your food, the healthier your meal will be, and your body will thank you for it, whether you’re working on weight loss or not.
Father’s day is fast approaching, and what better way to celebrate his day than with a healthy take on an all American favorite, a steak! Here at Shane Diet & Fitness Resorts, we all know how much we enjoy grilling and especially in the summertime, but it’s important to keep in mind a healthy balanced diet should also be incorporated. Balance the meal by including steamed vegetables that can be prepared in foil on the grill as well, or make a rainbow cherry tomato salad topped with a little balsamic vinegar. Let’s not forget about dessert; think of including something cool and refreshing such as fresh watermelon, fruit salad, or Greek yogurt parfaits. Even on holidays you should be able to include all your fruits and veggies!
This recipe makes four so it’s perfect for a nice family lunch or dinner that the whole family can enjoy and take part in preparing together. If you use spinach as the leafy green you are sure to get one iron packed meal. And don’t forget that if you have leftovers you can simply slice the steak and prepare a lunch sandwich for the following day or include it with a fresh salad.
- 1 tablespoon whipped or regular butter, slightly softened
- 3 teaspoons extra-virgin olive oil, divided
- 1 tablespoon minced fresh chives, or shallot
- 3 teaspoons minced fresh oregano, divided
- 1 teaspoon freshly grated lemon zest, divided
- 1 teaspoon lemon juice
- 3/4 teaspoon kosher salt, divided
- 1/2 teaspoon freshly ground pepper, divided
- 1 tablespoon minced fresh rosemary
- 2 cloves garlic, (1 minced, 1 peeled and halved)
- 1 pound filet mignon, about 1 1/2 inches thick, trimmed and cut into 4 portions of about 3 oz.
- 4 slices whole-grain bread
- 4 cups spinach or other leafy green of Dad’s choice
- Preheat grill to high.
- Mash butter in a small bowl with the back of a spoon until soft and creamy. Stir in 2 teaspoons oil until combined. Add chives (or shallot), 1 teaspoon oregano, 1/2 teaspoon lemon zest, lemon juice, 1/2 teaspoon salt and 1/4 teaspoon pepper. Cover and place in the freezer to chill.
- Combine the remaining 1 teaspoon oil, 2 teaspoons oregano, 1/2 teaspoon lemon zest, 1/4 teaspoon salt and pepper, rosemary and minced garlic in a small bowl. Rub on both sides of steak. Rub both sides of bread with the halved garlic clove; discard the garlic.
- Grill the steak 3 to 5 minutes per side for medium-rare. Grill the bread until toasted, 30 seconds to 1 minute per side.
- To plate: Divide leafy among 4 plates. Place 1 toast on each serving of leafy green and top with steak. Spread the herb butter on top of the steaks and let rest for 5 minutes before serving.
Per serving: 303 calories; 14 g fat ( 5 g sat , 6 g mono ); 80 mg cholesterol; 15 g carbohydrates; 29 g protein; 5 g fiber; 438 mg sodium; 462 mg potassium. Nutrition Bonus: Zinc (46% daily value), Selenium (44% dv), Vitamin C (28% dv), Iron (17% dv). Carbohydrate Servings: 1/2 Exchanges: 1 starch, 3 1/2 lean meat, 1 fat
Expert Offers Tips on Using The Body’s Own Cooling Mechanisms To Stay Safe During Hot Weather
(HealthDay News) — Extreme summer heat can be more than uncomfortable, it can be deadly, especially when you are working out or attending a weight loss camp.
Since 1979, about 8,000 Americans have died from heat exposure, according to the U.S. Centers for Disease Control and Prevention. Those most susceptible to extreme heat include the elderly and the very young, people with chronic diseases or mental illness, and those taking diuretics or blood pressure medications.
But young and healthy people are also at risk if they do physically strenuous activities in hot weather, according to researchers.
There are a number of ways to prevent overheating and protecting yourself and others from heat exhaustion and heat stroke, said Dr. Larry Mellick of the emergency department at MCGHealth, an academic medical center of the Medical College of Georgia in Augusta:
- Schedule outdoor activities for early morning or early evening.
- Take regular breaks in shady areas or indoors so that your body’s thermostat has a chance to recover.
- Avoid direct sunlight whenever possible. Always use sunscreen to reduce the heat your body absorbs and to limit moisture loss. Wear lightweight, light-colored, loose-fitting clothing and a wide-brimmed hat. People who work in the sun should take frequent breaks and not push themselves too hard.
- Drink plenty of fluids and don’t wait until you’re thirsty to drink. If you’re doing heavy exercise in the heat, drink two to four glasses of cool fluids each hour. Even when you’re swimming, you need to drink plenty of water.
- Don’t eat a heavy or hot meal before going outside in hot weather. Doing so will heat your body faster.
- Avoid liquids that contain alcohol or large amounts of sugar — they may cause you to lose more body fluids.
- If you’re not used to exercising in hot weather, begin slowly and gradually increase your pace. If your heart starts to pound and you’re gasping for breath, stop your activity; find a cool or shady area and rest.
- During hot weather, monitor the condition of family, friends and co-workers, and have someone do the same for you. During a heat wave, relatives and friends should call elderly people twice a day to ask how they’re doing.
- If you have air conditioning, try to stay inside. If you don’t have air conditioning, go to a public place that does have it. If you don’t have air conditioning and can’t leave your home, a cool shower or bath can help keep your body temperature cool.
- If you don’t have air conditioning, avoid running the stove or oven on hot days.
- Call 911 immediately if you suspect that you or someone else has had a heat stroke, marked by a high body temperature, a rapid pulse, dizziness, confusion, fatigue, headache, seizure and/or hot, dry skin that is flushed but not sweaty.
For more information visit the U.S. Centers for Disease Control and Prevention has more about preventing heat-related illnesses. As Shane’s weight loss camp we make sure that the safety of our guests comes first. Have other fitness safety tips? Find us on Facebook and ask us, we’d be happy to answer.
SOURCE: MCGHealth, June 2010, news release
You probably hire someone to do your taxes, so why don’t you hire someone to help you with your diet? Getting expert advice on nutrition may not be as expensive as you think. With all the scientific studies, many people find that figuring out their taxes is easier than finding a daily routine they can stick to and keeps them healthy and can help with weight loss. People with diabetes, digestive disorders, food allergies, heart disease, weight problems, and cancer may especially benefit. Your health insurance might cover referrals made for medical reasons. Women trying to get pregnant, breast feeding, trying to lose baby weight or going through menopause are also good candidates.
Shane Diet & Fitness Resorts recommends you find a registered dietitian to work with on developing a weekly meal plan, discuss recipes for healthy meals, learn how to understand food labels, and answer your nutrition related questions. Our weight loss resorts Dietitian, Julie Harrington has designed a very user-friendly cookbook loaded with easy, simple and nutritious meals created from the Shane Diet & Fitness Resorts Program. Using this cookbook can also give you lots of guidance and nutritional information. Working one-on-one with a dietitian will give you advice depending on your age, gender, weight, physical activity and medical history. They should also factor in your lifestyle, food preferences and nutrition concerns.
Beware of so-called nutritionists who might try to sell you unnecessary and costly vitamins, minerals and dietary supplements. You should strive to get all your nutrition from food, supplements are often delivered in high doses and the body is unable to process that much at one time. Also food is packaged naturally with other nutrients that enhance absorption of all the good stuff they have to offer.
Regardless of your goals, a registered dietitian will want to know what you usually eat and the times you eat. Try keeping a food journal for a week before your first visit and take pictures of your meals, too. That way the dietitian will know your portion sizes.
Your health insurance, including Medicare, might cover referrals made for medical reasons. This is particularly true for people with diabetes, high blood pressure, kidney disease, and digestive and obesity issues.
How well your body functions relies on the fuel you give it. You are important, so take the time and effort to be good to yourself. Lead by example and show your family and friends that you respect yourself by eating healthy not only for weight loss but for your overall health. Help is there for you, so take advantage. Not sure where to start? The Nutrition Staff at Shane are here to help you become the best you can be!