New Profile Weight Management Center | Medically Directed Weight Loss | Dayton, Ohio

Stress Busters

2011-08-11T14:08:00.001-07:00

There's something that most of us must face on a regular basis: stress. A lot of times we think of stress as a dirty little word, but a little bit can be a positive thing. If you didn't have a certain degree of stress - that feeling that drives you to do better - life just might get a little boring. Believe it or not.

It's how we react to stress that gets us in trouble. If you head to McDonald's or the candy dish at work every time a stressful situation gets even more so, there's a problem. When you do this, you aren't alleviating stress - you're adding to it. No one ever gets unstressed by climbing into a carton of Ben & Jerry's. If anything, you're just adding guilt to the stress.

If you feel that you need to be rewarded for working extra hard or handling multiple projects, then consider a real reward. Buy yourself something pretty, call a friend and talk about your accomplishment, get a massage. Reward yourself by feeding your soul and the way you feel afterwards will be truly rewarding.

Staying Power

2011-07-19T13:31:00.001-07:00

If you've ever planted a garden, you know that you don't just stick a seed in the ground, water it and walk away. You come back; you make sure the plants get the proper amount of sunlight, fertilizer and water. Nourishment. It's something everything and everyone needs to grow.

So you've made a conscious decision to get healthy. You're committing to a balanced diet, steady exercise and other actions that will make you better. But typically, when things get tough, we find ourselves falling back into our old patterns and turning away from what's good for us. Instead of abandoning all of our good intentions, how do we sustain those good habits and become even healthier?

Knowing when you're on that healthy path is the all-important first step. Ask yourself how do I continue to get better? Nourishment is necessary in the form of support, guidance and accountability. Nourish yourself and you'll just keep getting better and better.

Everyday Mindfulness

2011-07-14T11:56:00.001-07:00

You probably know by now that diets don't generally work. Is it really because they don't work or is it because we don't have our heads in the right place to be successful in the long run? Diets give us a quick fix to the acute problem: excess weight. If you eat less and exercise more (i.e. expend more energy than what you take in), you're going to lose weight. However, if we aren't plugged into what's really going on, we'll never sustain the healthy life we're trying so hard to achieve.

Become more aware of how you treat yourself. This body you have - it's a gift. Do you get enough sleep? Do you eat healthy foods? Are you active? Do you think of yourself as worthy of a happy, healthy life?

Become conscious of what you need to be truly healthy. It may be a 10 pm bedtime or increasing your water intake or changing your diet to reflect the healthy happy life you want to have.

A Pill Worth Taking

2011-07-07T12:11:00.000-07:00

What is it and when will it arrive? We're all desperate for it. What is the answer, the secret recipe? Where is that magic pill that will cure our weight woes forever?

The real recipe isn’t easy. That’s what most people don’t want to hear. Becoming healthy requires commitment and the willingness to change our comfy behaviors. It also requires a new level of awareness. Simply stated, but not as easily adopted: Don’t eat just because it’s there and be active every single day.

If you’re waiting for that magic pill, you might be waiting a lifetime. But when you believe the magic pill is contained within yourself, you’ll find it right there in your hand.

Make It Joyful

2011-06-21T08:30:00.000-07:00

Many people have a tough time establishing a regular exercise routine and sticking to it. Perhaps it's because we think of it as just that - a routine - something we have to fit in instead of something we actually want to do.

If you have trouble incorporating regular exercise into your life, try to think of doing something active that's actually fun. Instead of sentencing yourself to the treadmill for 30 minutes (if that's how it feels to you), think about making exercise joyful. There are limitless ways to move your body that can also make you feel like a kid again. Some ideas: hula hooping, tennis, skipping, competitive games such as racquetball, softball or basketball.

Make it joyful and fun. If you don't enjoy it, it will always feel like a chore. And most of us have a tendency to avoid chores.

Getting Better

2011-06-14T07:05:00.001-07:00

When there's something in life that you want to excel at, what do you do? Try it once and if you don't do it perfectly, give up? Hopefully not. Not many succeed in their goals with that approach.

When you start on a path of true health, it's undoubtedly challenging. We don't live in a society that generally supports healthy choices, so it's oftentimes difficult to make the right ones. So what's a healthy wannabe to do? You do what it takes to get to your goal. When you want to accomplish something in your career or in other parts of your life, you get focused and work harder. If you want something badly enough you work harder to get it done, no matter how many tries it takes.

Put your goal of getting healthy into perspective. Treat this goal with the same fervor and you'll become healthy for life.

Little Changes That Add Up: Week 2

2011-05-26T07:52:00.001-07:00

Still looking to make healthy changes that stick? Remember in the lifestyle change game - it's slow and steady.

This week, try adding 10 minutes of extra activity to your day. Think of the specific times in your day where you can carve out 10 minutes: in the morning, at lunchtime, after work or dinner or before your favorite TV show. If 10 minutes seems like too much to give, start with five. Just do it every single day.

Slowly, you will begin to incorporate this habit and eventually exercise will be a part of your day just like brushing your teeth.

Little Changes That Add Up: Week 1

2011-05-05T11:19:00.001-07:00

Want to know how you can drop a few lbs., regain some energy and feel all around better? Believe it or not, making small changes can add up and make a big difference in your quest to be healthier. The secret? You just gotta make the changes stick.

Start with one change. This week try cutting down on or completely eliminating soda - sugary and diet. Hydrate yourself throughout the day with water instead.

Ask yourself if you really want to make a change toward a healthier and happier life. Then ask if it's worth trading your diet coke for.

Fiber: Another Word for Real Food

2011-04-14T15:55:00.001-07:00

There's a big emphasis on fiber these days. Eat more fiber. Check the fiber content. Dietary fiber. Soluble fiber. Insoluble fiber. Fiber fiber fiber!

And yes! It is very important. It's important for staying at a healthy weight and for preventing diseases such as diabetes and heart disease. It's also something that naturally resides in fruits, vegetables and whole grains. That's doesn't include refined flour (white bread) - think oatmeal, legumes, brown rice. So when you're told to eat more fiber, don't first reach for the Metamucil. Instead, up your fruit and veggie intake and fill your diet with foods our bodies are meant to digest. The Mayo Clinic provides a comprehensive list of foods and fiber content here.

The more we learn, the more we are led to simplify our diets and the easier it becomes to stay on a healthy path.

Exercise and Weight Loss

2011-04-05T11:47:00.001-07:00

Do you ever put in time at the gym or spend hours pounding the pavement and don't see the results you feel like you've earned? Simply stated: most of us cannot lose a substantial amount of weight through exercise alone.

Of course exercise is an important part of maintaining overall health. When it comes to keeping the weight off, it's critical. Not to mention exercise's other attributes: preventing and managing diseases such as diabetes, heart disease, stroke and hypertension.

If you're taking a serious shot at losing weight, don't overlook the role of exercise, but start by evaluating your diet. It's more productive to simplify your diet and cut calories than it is to burn those calories off. And, try not to view exercise as a pass to eat whatever you want. Both diet and exercise are partners in this thing called healthy, but you can save yourself a lot of frustration if you look at the overall picture.

Get Your ZZZZZs

2011-03-31T12:47:00.000-07:00

We’ve said it before. We’ll say it again. You (yes, you!) need 7 to 8 hours of sleep each night. The busier our lives get, it seems to be a badge of honor to espouse how little sleep we get.

Sleep patterns affect our weight and consequently, our health. When you get the right amount of sleep - that means more for most of us - your body is better equipped to be at a healthy weight. Sleep involves the production of two hormones: gherelin, which stimulates appetite; and leptin, which sends signals to the brain when we’re full or satisfied. When we don’t get enough sleep, our bodies tend to produce more gherelin, stimulating appetite; and less leptin, causing us to feel less satisfied after eating. Hence the reason we tend to crave sugary, high-calorie, nutrient-deficient foods when we’re tired.

Turns out your mother was right. Put down your laptop, turn off the TV and go to bed at a reasonable hour.

Just Say Yes

2011-03-22T13:18:00.001-07:00

To make real changes in our lives - that is, changes that stick - we must make a shift in our thoughts.

If you're trying to become healthier; if you want to eat healthy and move more, begin to shift your focus away from all the things you can't do or shouldn't do. Instead think of the changes you're making as saying yes to life instead of constantly saying no to things like fast food and couch potatoism. If we constantly put certain foods and behaviors in a forbidden fruit category, then they will always hold a certain power over us.

Begin to say yes and enjoy the transformation.

How Green Can You Be?

2011-03-17T07:43:00.000-07:00

What do you enjoy most about St. Patrick's Day? Irish music? Green beer? The ability to wear something that says "Kiss Me..." without getting funny looks? On this day when green is everywhere, use the occasion to think green when it comes to your diet.

How do we love thee, dark green leafy vegetables? Let us count the ways...

for the disease-fighting vitamin C contained in cabbage and bok choy.
for the muscle-boosting iron in broccoli and spinach.
for the vision-promoting vitamin A in arugula and romaine.
for the bone-building vitamin K in mustard greens and kale.
for the fact that they won't make us look like Popeye, but help us to feel as strong.

Happy St. Patrick's Day. Dress yourself in green - on the outside and inside.

Bring Yourself to the Table

2011-03-10T09:07:00.001-08:00

Think about a time when you started something new - a new career or hobby. At some point, you probably witnessed someone else doing the same thing and were perhaps even inspired by them.

Now think about a time you almost started something, but never quite did. Maybe that someone who originally inspired you was the very thing that stopped you from following through. Feelings of fear and resistance oftentimes creep in when we're about to do something we've never done before. "I don't think I can do it like he did. I couldn't possibly be as good."

No matter what you're venturing into - a healthier way of living, a job or hobby - your experience is your own. What you bring to it is completely unique. Along the way, you will inevitably compare yourself to others. That's just what we do. Remind yourself that you're not supposed to be like everyone else.

Don't cheat the world out of experiencing you.

How to Develop Good Habits

2011-02-22T07:17:00.000-08:00

Be consistent. Keep practicing the new behaviors you want to incorporate into your life.
Do things you enjoy. No matter how good it is for you, you will never stick with something if you don't like it. If you loathe the treadmill, try something else. There are so many ways to be healthy and active.
Find support. If you aren't surrounded by people who uplift you toward your goals, chances are, you won't reach them.
Be patient. Know that good habits develop just like bad habits - over time. You didn't end up here overnight and you won't change it overnight.

Hungry or Not?

2011-02-10T08:35:00.000-08:00

Can you believe it? Punxsutawney Phil didn't see his shadow last week. How many times in your lifetime, living here in the Midwest, have you heard that spring's nearly here on February 2nd? In the midst of the winter we're having, the news is literally a breath of fresh air.

If you've been snowed or iced in over the past few weeks, cabin fever may have hit. Hard. Because you're out of your routine, you may have opened up the fridge a few more times than normal. The next time you grab something to eat outside of your normal mealtime, ask yourself: am I really hungry? If the answer's no, and you find you're either bored, stressed, tired or otherwise emotional, take care of those emotions with an appropriate response that doesn't include eating.

Simply becoming aware of your tendency to eat when you're not hungry is the first and biggest step to changing your behavior. Then you're well on your way to becoming truly healthy.

Small Sacrifices

2011-01-18T08:25:00.000-08:00

The important thing is this: to be able, at any moment, to sacrifice what we are for what we could become. -Maharishi Mahesh Yogi

When you first make a positive change in your life, ironically it may leave you feeling a little negative at times. If you're changing your eating habits, you just might feel like you're missing out when you remove foods that are sugary, fried and fatty.

When Reece Cups seem to beckon you, refer back to your goal. What is it you're aiming for? Think about the greater purpose. You're trying to live a healthier life. You want to feel better, have more energy and improve some aspect(s) of your health. There are sacrifices we all must make. Reece Cups are the simple sacrifices you'll need to make as you work to achieve something greater.

And pretty soon you'll realize that nothing tastes better than becoming truly healthy.

Week 2 of the New You

2011-01-11T14:39:00.000-08:00

When you're at peace with yourself and you love yourself, it's virtually impossible for you to do things to yourself that are destructive. -Wayne Dyer

So you've made yourself some promises. You've identified some areas of improvement and well, it's January, so what better time to make it happen?

Just a quick piece of advice as you set off on that journey of self-improvement: Be kind to yourself.

This isn't always easy to remember. We're pretty tough on ourselves - tougher than we are on anyone else most of the time. Mistakes happen. If you begin this journey knowing that, then maybe you won't beat yourself up so much when they do. Believe that you deserve to be happy and that you control the switch to create that happiness.

Allow yourself to make mistakes. Learn from them. Move on and realize - finally realize - that even though you'd like to make changes, you really are perfect just the way you are.

Letting Go and Leaping Forward

2011-01-05T14:27:00.001-08:00

It's the beginning of another year - the typical time for new beginnings and plans that we held off over the holidays to be implemented. Many of us - in the true spirit of resolution-making - have made promises to become better versions of ourselves. We hinge high hopes on moving beyond the past and coming to a new and improved place in our lives. During these first few weeks of the New Year, we seem to forgive ourselves for what we've done or haven't done in the past and look optimistically to the future to where or who we want to be. We forgive ourselves long enough to begin the journey.

Allow the journey to continue. Getting to that place you want to be requires you to let go of the past and anything negative that holds you there - fear, guilt, sadness, anger. When we look upon the past with a sense of humility and reverence for where we've been, we can learn whatever it is we need to learn and move confidently and gracefully forward.

You can move forward toward your dreams and become everything you want to be. Yep, you can. For real this time.

Know Your Power

2010-12-23T09:57:00.000-08:00

You're getting ready for what seems like your 100th holiday party of the season. You think about the food choices you're about to be faced with - chips and dips, cakes, cookies, brownies and other sumptuous sweets that go on for miles - and you feel instantly powerless. Sound familiar? Do you oftentimes believe you have no choice but to succumb to the inevitable and put off thinking about a real solution until after the party's over?

There's something that can help you as you battle the confused voices in your head that tell you ooh, just a taste and NO! Don't go near it! That something is called awareness. Stop. Take a breath. Know where you are and what you're doing instead of piling up your plate and unwittingly eating everything you can fit onto it. You don't have to sacrifice your goal of being healthy just because you RSVP'd yes.

Go to your party. Have fun, but know that you are powerful. Much more powerful than a silly ole' table filled with junk food.

Adapting Your Holiday Schedule

2010-11-30T12:57:00.000-08:00

With the holiday season now in full swing, you may look at your calendar and find that you have little time for your regular routine. Between office parties, friends' and family celebrations, kids' activities and everything else in between, it's going to be difficult to maintain a routine over the next month. But guess what? Just being aware of that fact gives you the upper hand.

Knowing that your schedule will need to be adapted is the first step to maintaining control of it. Remember, life doesn't stop when we need it to. In fact, in order to make happen what we want to happen, we must stay in control of our schedules somehow. Over the next few weeks, become aware of what's important to you. If it's important to maintain your daily workouts, but you have something after work each night of the week, then figure out where else in your schedule your workout will fit. (Say it with me: wake up early to exercise...) If you want to continue eating a healthy diet, don't let yourself fall victim to the party buffet.

It isn't the fatty party food, your coworkers, family or friends who are responsible for what you do. You alone are in control of the way you treat your body. Take control and love it.

Abandon the Diet

2010-11-16T13:45:00.001-08:00

What do you think when you hear the word diet? Does it make you nod your head in knowing acceptance or has it become another four-letter word to you? If you're a fan of the diet, of course there are oodles to choose from that incorporate as many foods as there are in existence - Twinkies included!

Let's face it -diets get a real bad rap. So much so there's actually an anti-diet movement because typically, diets just don't work long-term. Possibly because we think of them as temporary solutions that are so vastly different from what our normal habits are. Is it true that we have to change our habits that dramatically in order to get the results we desire? Of course, that depends on what your current habits are (i.e. eating the entire pizza vs. one slice).

Diet doesn't have to be a dirty word if you incorporate healthy habits that make sense into your life. Note the word healthy. If you want to lead a healthy life and abandon diets once and for all, establish healthy eating patterns and live by them instead of thinking of them as temporary behaviors.

Transformation

2010-11-09T13:40:00.000-08:00

What's something in your life you're eager to change? It might be a habit - maybe an eating or an exercise habit (or lack of one). Maybe you want to change the way you react to stress. Maybe you want to change the way you treat your spouse, children or friends.

Whatever it is you want to change, break it down into easily attainable actions. What is one action that you can do today that will move you closer to making that change? It may be taking a breath and pausing before reacting negatively to something your boss says. It could be taking a walk tonight after work before (or instead of) flopping directly onto the couch.

You have the power to transform a situation, a relationship, how you react to circumstance and most importantly, yourself. It's a power we all have, yet one that very few actually use. Know your power and use it to make your life better.

Are You Ready?

2010-11-02T08:26:00.000-07:00

Now that Halloween's behind us, you'll start hearing that infamous line that everyone starts saying to each other around this time of year: Are you ready for the holidays?

Are you? And if so, what does it mean to be ready? When most people ask, they're most likely asking if you have your shopping done. But when we ask, we want to know if you're ready for the barrage of activity - parties, family and social events and the general busyness that has a way of sabotaging our healthy intentions during the holiday season (and oh yeah, also ends up in the form of that extra weight we'll look to lose come January).

However, if you head into the holidays with a P-L-A-N, and at the heart of that plan, an intention to stay on a healthy path - you'll be armed and much more likely to succeed. Here's a little checklist to help ensure you're ready.

Do you have a regularly scheduled exercise plan?
What will you do when (not IF) your schedule and plans are inevitably messed with?
What will you do at those parties where there's nothing but junk food as far as the eye can see?

Having a plan and sticking to it will help you breeze through the holidays healthfully without dreading the New Year. Make your plan now. They'll be here before we know it.

What Masks Do You Wear?

2010-10-27T12:04:00.001-07:00

Halloween. It's a time when we celebrate and exploit fears. We dress up in costumes and decorate with monsters and witches and other made up scary things. For many of us, fear isn't just something that comes up once a year, but a very real thing.

Fear takes many different forms and faces. It becomes the mask that shields us from getting hurt, but it also stops us from being our true selves and realizing our full potential. Letting go of fear takes courage of course. It isn't easy to step to the edge and let your toes dangle. But do you ever think about what could happen if you did? The possibilities are boundless. When you release your fears, you find freedom -freedom to be exactly who you want to be and do what you dream of doing.

Who do you want to be? What do you want to do? Figure it out, move past the fears that have stopped you up to this point, and you can save the mask for next year's Halloween costume.

Eating In

2010-10-19T06:52:00.000-07:00

The majority of people who lose weight and keep it off prepare nearly 90% of their own meals. Preparing your own meals gives you the control over the unhealthy fat, empty calories and other not-so-healthy stuff that go into your food.
If you like to cook - wonderbar! Explore your kitchen. Find healthy, whole food alternatives and ingredients for the foods you like to prepare and eat.

If you don't like to cook or can't find time to do it (which is the case for most of us), keep it simple. Organize your week so you have time to prepare healthy meals at home instead of falling victim to what's fast and convenient. Try cooking your meals ahead over the weekend. If you don't like to cook that probably doesn't sound like the most exciting thing on your list of weekend plans. However, the biggest sabotage to our healthy intentions is lack of planning.

A couple of ideas to stop you from mindlessly nibbling in the kitchen: chew sugarless gum while you're preparing your meals and try to avoid cooking when you're hungry.

Your Very Important Date

2010-10-12T08:48:00.000-07:00

We all lead busy lives into which we try to cram as much as possible. Most of the time, you wouldn't dream of skipping a work-related meeting or your child's doctor appointment. Do you think of your health in the same way - an important, not-to-be-missed appointment?

If you put many other things before your health, you're not alone. In many of our busy lives, convenience oftentimes wins out over healthy (McDonald's drive through anyone?). And the couch usually looks a lot more inviting than the gym after a long day at the office. So, what if you actually put the time it takes to prepare a healthy meal onto your schedule? What if your workout was written onto your schedule just like any other appointment? You might start to think differently about these veeeeeery important aspects of being healthy.

You make space for everything else that demands your attention. Don't you deserve the same attention?

What's the Secret?

2010-10-05T08:30:00.000-07:00

Do you ever wonder if you'll ever be successful at this weight loss thing? If you'll ever stop hearing yourself say "I need to lose (fill in the blank) lbs..."? It may sometimes seem like you've been working at it for years and nothing ever changes. So what's the secret? With so many different ways to do it, how can you achieve a healthy weight once and for all?

There's no easy answer, of course, because there's so much involved. By now you probably know it's a mix of figuring out why you want to get healthier and getting your head on straight to actually make it happen. Some people figure it out sooner in life, others take a bit longer. Some folks stay successful by religiously journaling their daily food and exercise. Others have support groups. And still others have their own personal plan that works for them. There are so many options. There are services, people and facilities to help you achieve your goals. Not one thing works for everyone, but there is something that will work for you.

Everybody struggles at something sometimes. Even those people who make it look like they don't. You don't have to struggle anymore. Just open your heart and mind to your own innate, unique ability to succeed.

You. On a Diet. Forever?

2010-10-01T11:47:00.000-07:00

Atkins. South Beach. Blood Type. Grapefruit, or wait, was it GrapeNuts? Ack! What IS the best diet to be on? Do you have to be on a diet constantly in order to stay at a healthy weight? The answer to this is yes and, well, no.

Not to be confusing, but the answer depends on your definition of diet. If you think being on a diet means eliminating an entire food group from your regime or eating only one food all the time, then no, you don't have to do that to be successful. If however, your definition of diet means changing your eating habits, then the answer is quite possibly yes. Think about it. In order to get different results, we have to change the way we do things. If you want to be and stay healthier, then making healthy adaptations to your diet and exercise habits has to happen.

So you have a girls' night out or a birthday party or some other special occasion coming up? You want to make an exception for this occasion and be able to eat and drink whatever you want, right? You can do it and stay healthy - as long as it's the exception and not the rule. Just keep in mind, the rule gets easier the more you practice.

Little Motivators

2010-09-21T13:02:00.000-07:00

Tomorrow is the first official day of fall. It's the most beautiful time of year to start or kick up your outdoor walking routine. Need some motivation to get those feet hittin' the pavement? If and when you hit a plateau or find yourself in a workout rut, try some of these little tricks to get you re-motivated:

Download some new 'tunes. Sometimes all it takes is the right ditty to make you feel like dancing. And isn't that the point after all?
Buy some new workout gear. They don't have to be pricey, hoity toity designer duds. Just a little something that might help you feel okay about being seen out on the trail.
Try a new walking path. Go somewhere (safe) where you've never been before and just let your feet wander. A park, a different neighborhood...even a different street.
Join a walking/running group. There are few things as inspiring or motivating as having a buddy (or several) to join you in your workout. To find some groups or events in your area, try these links: keysports.net or upandrunningindayton.com in Dayton; and runningspot.com, fleetfeetcincy.com or runmojo.com in the Cincinnati area.

Just keep moving. Everyday. Even when you don't feel like it. Keep moving and you'll move closer and closer to your goal of being truly fit and healthy. And maybe, once January rolls around, you can move a new resolution into that number one spot.

Perfect Patty

2010-09-14T12:18:00.000-07:00

Is there that one person in your life whom you look at with envy? You know her - she's Perfect Patty. Despite having three kids and a full-time job, she's the one who works out before she comes to work. She packs her lunch almost everyday and it always looks like somebody's backyard garden. She's the one who reaches for her walking shoes instead of a cup of joe when the midafternoon doldrums hit. She's that person who makes being healthy look so darn easy.

You know what? Even Perfect Patty has rough days. And it's likely that she didn't always have these healthy habits. Yes, it's quite possible that one day, long ago, she was just like you - struggling to be healthier. It probably looks easy because she's formed habits. Behaviors don't make it into our routines as habits until we practice them over and over and over. It takes awhile. The reason we have a hard time sticking to these healthy behaviors is because we lose patience for the process. Ah yes, patience - one of the most difficult qualities for most of us to cultivate.

You know in your heart that healthy behaviors don't become true lifestyles overnight, however putting this awareness into practice as you try to become healthier is essential. Be patient with yourself. You're working to change habits that you've developed throughout most of your life. So take another look at Perfect Patty and let her be an inspiration to you. Maybe even grab your own walking shoes and join her.

Get Past the Cravings

2010-09-07T09:18:00.000-07:00

Picture it. It's Sunday night and your family is intent on ordering pizza. You really want to maintain control and instead choose a healthier, more balanced meal. But you're outvoted. The moment arrives and the pizza boy is at the door. Just the ding-dong of the doorbell makes your mouth water.

What's a health seeker to do? First, recognize that resisting temptation gets easier. It's so much more difficult to resist when you're used to giving into your cravings. The more often you resist and choose a different path, the more natural it will feel. Believe it or not, you'll get to a point when you actually crave the healthy stuff. Second, if the urge seems overwhelming, excuse yourself from the table and find something else to do while your family finishes their meals. Take a walk, eat your healthy dinner in another room, chew gum or go brush your teeth. It may sound isolating, but it's not a forever solution. It's something to help you get past this moment.

We all have to make difficult choices when it comes to becoming healthier. At first, it may seem like you always have to resist, but when you tap into what really makes you feel stronger and healthier, the best choice becomes the path of least resistance.

Amazing, Wonderful You

2010-08-31T13:09:00.000-07:00

"And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom." - Anais Nin

How often do you look in the mirror and like what you see? Instead of noticing your perceived imperfections, do you ever look at yourself and see what's really there?

It's a crazy, busy life you lead. Most likely you wear many different hats that entail a lot of responsibilities. You're busy and stressed out a lot of the time. If you're trying to make a change in your life, celebrate the fact that you're even trying. Don't give up when you hit roadblocks.

If you really want to make a true change in your life, start with your perspective. Begin to see yourself in a more positive way. Berating yourself for not being your idea of perfect gets you nowhere. Celebrate you - wonderful you. You do so much every single day - you can make that change. You can reach that goal.

You're so much stronger than you think.

Sharpen Your Focus

2010-08-26T14:06:00.001-07:00

School days are here once again. If you're a parent, your time is most likely filled prepping to pack lunches and school supply shopping. Parent or not, because schedules are changing, you may feel yourself rolling out of a relaxed, hang loose summer mode and into more of a focused, fall mind.

Embrace that desire to get more focused. Becoming more focused takes specific changes to improve your life. For example, don't just say "this fall, I'm going to lose weight." Instead try a more specific goal such as walking for 30 minutes, six days a week.

Giving yourself specific guidelines breaks down those giant, seemingly insurmountable ambitions into attainable goals you can actually see yourself accomplishing.

The Power of a Plan

2010-08-17T08:00:00.000-07:00

You probably plan many different aspects of your life from home improvements to weekend activities and vacations. You probably even have a plan for each day you spend at home or the office. We all spend a lot of time making plans. But how much time do you spend planning your meals or at least putting some thought into them in advance?

We've all been there. Picture it: You’re leaving your house in the morning and you know you’re going to be gone all day between work, running the kids to different places and all the errands in between. Do you have your meals planned out? What about those in between mealtimes when you’re stomach is all out barking at you and you know you’re not going to get around to dinner until late late late?

Having a plan is crucial to living a healthy life. Knowing what is on your plate for the day and making sure you’re prepared with healthy, wholesome foods can be the difference between staying healthy and falling victim to what’s available.

Three Keys to Lasting Weight Loss

2010-08-10T12:26:00.000-07:00

We know. We sometimes sound like a broken record. But some things are worth repeating (and repeating and repeating). The following three points are what the folks we know who are successful in keeping their weight off do on a REGULAR BASIS.

1. Write Everything Down. Yep, everything. Everything you eat and all the exercises you do (think about wearing a pedometer to help increase activity awareness) and maybe even those moments that make you proud.

2. Exercise. Don’t think of it as having to do 30-, 40- or 60-minute cardio death routines. On those days you just can’t fit in a scheduled workout, you can accrue activity through simple actions such as parking farther away, taking a walk during lunchtime and taking the steps instead of the elevator. The idea is to get moving and keep moving consistently.

3. Find support. It always helps to be surrounded by people who support you, but it’s even better to be with people who are going through something similar. It’s elevating and helpful to find out over and over that you’re not in this alone. Especially during those times when it feels like you are.

Perfectly You

2010-08-03T11:57:00.000-07:00

"The thing that is really hard and really amazing is giving up on being perfect and beginning the work of becoming yourself."

-Anna Quindlen

As we endeavor to achieve a grand goal, we face those inevitable pitfalls. We stumble, get down on ourselves and sometimes lose sight of our goal. A sense of failure moves in. Then we look at others and thoughts like this wander in: If I only had more willpower or if only I were smarter or if only I had more money.

The if onlys creep into our psyches and lead us to believe that we constantly need something we don't have in order to be successful. If you really want to achieve your goals, it's time to say poo poo to the the if onlys. Nobody's perfect. Believe it or not, you too have something that someone else looks at with envy. Yes, you!

The first thing we can do to move past the if onlys, the silly little voices in our heads (because that's all they are) is to be aware of them. Next, recognize that these stumbles are simply bumps in the road. When we see them for what they really are, they become powerless to stand in the way of our goals.

A Quick Way to Beat Inertia

2010-07-27T08:19:00.000-07:00

Getting started on an exercise plan is tough. We all struggle to find the time to fit it into our busy schedules. Sometimes it seems like it takes moving heaven and earth just to get to the gym for a half hour. So, with that in mind – do you have 5 minutes?

Sure you do.

Lace up your walking shoes and head outside. If you are absolutely positively miserable during those 5 minutes (although unlikely, it’s possible), then find a different way to move. The whole idea is to build up. And perhaps you’ll find such bliss during those 5 minutes – because your body just revels in moving - that next time your feet hit the pavement, you’ll want to make it 10 minutes, then 15, eventually 20 and so on.

Find a realistic place to start. Too drastic changes are rarely lasting changes. So, if you've never exercised consistently and you attempt to begin a routine that puts you in the gym for two hours at a time, five days a week, chances are those plans won’t stick. But, if you build up gradually in an activity that is achievable and dare we suggest enjoyable, you will be successful.

After all, you can do anything for 5 minutes, right?

Wish List

2010-07-20T09:11:00.000-07:00

What’s on your list of necessities to get healthy? An endless supply of fresh fruits and veggies? A gym membership? A weight loss support group? Thigh Master? There are so many books, technologies and machines that are designed to help us in our quest to be healthier. So much that we are flooded with diet apps and exercise doohickeys. Kind of makes it difficult to know where to start, doesn't it? We tend to think we can’t do it if we don’t get that “one thing” we don’t have.

Identify one thing that you have that will help you to get healthy. Maybe it’s a calorie counter app, a weekly yoga class or your walking shoes. Or maybe it’s a good friend or family member who lifts and supports you wholeheartedly. Or maybe it’s the pure desire to be healthy.

Whatever you identify, know that your pursuit to be healthy can be enhanced by books, ideas and gadgets, but they are all just instruments to draw out what’s already inside of you. You have everything you need right here and right now. All you have to do is open your eyes and really see it.

Don’t let what you think you don’t have hold you back. Gather what you do have and put your heart into making it work for you.

Get Yourself Unstressed

2010-07-13T11:22:00.000-07:00

Stress. It’s something nearly all of us deal with on a daily basis. It’s also something that can cause a whole host of health problems. At the root of many of those health problems is the excess weight we carry around. Stress is often at the core of why we eat what we do and also why we can’t seem to find the time to blow it off with a good workout.

With so much on our plates today (ok, pun intended), it’s no wonder we’re stressed. The pressures of work, family and finances can be wholly overwhelming. So how is one to deal with it all and stay even keeled and consequently healthy?

Step one is just to become more aware of it. Feel the effects that stress has on your body – shallow breathing, hunched shoulders, clenched jaw, maybe even a stomach ache. Find a way to minimize its impact. Of course, you know we’re going to tell you that a balanced lifestyle that includes a healthy diet and regular exercise is a great second step. And if the thought of that sends your stress levels to high heaven, take a step back. When it all seems like too much perhaps the best thing you can do is just sit down and catch your breath.

We Love Food

2010-06-29T08:57:00.001-07:00

"But, I looooove to eat." How many times have we heard this phrase when talking to people about losing weight? Let us count the ways. To which we say, join the club. So do we. Who doesn't love to eat? Eating is a cornerstone of our existence. Food is everywhere.

Hence one of the reasons it's so excruciatingly difficult for many people to change their behaviors when it comes to food. It's always there and it's rarely healthy. So what's a poor dieter to do? Sure, there are all kinds of tricks to make it easier as you whittle away the pounds. But here's the thing: nothing will work if you see everything as a temporary change.

It's really hard to lose weight and keep it off. Sad to say, for most of us, there's no way around it. Hard work, determination and consistency are the only routes to success. But you know what? It does get easier. The more you behave, the easier it gets and the more natural those behaviors will be. It won't always feel like you're being deprived or missing out on something. Promise.

A Friend Indeed

2010-06-22T12:32:00.000-07:00

One of the most important parts of a successful and ongoing weight loss plan is finding support. Not just from family, but support from your peers and friends may be even more important as you adopt a new, healthy way of life. One study published by the New England Journal of Medicine in 2007 states that if your friends are overweight, your chances of becoming overweight increase by as much as 71%.

Some people resist the idea of telling others about their goal of losing weight. After all, it's your battle to fight, right? Well, yes and no. Of course, the real work is up to you. However, you'll be much better equipped to succeed and the battle may not seem as treacherous when you have people helping you. Here are some ways to build and capitalize on your own personal support network.

Identify the people in your life who will support you, and tell them what you're doing.
Ask them what you need from them. Be specific. Example: "Can we change our dinner date to a walking date?"
Be aware of sabotage. It's sad, but true. There are people who don't want you to succeed. You're not going to change that, so just be aware and you'll be better prepared to deal with whatever they throw at you. Focus on those who do support you.

Friends are good. Friends who support and encourage healthy behaviors are even better.

One of Those Days

2010-06-15T09:01:00.000-07:00

Do you ever have those days when it seems really easy to make bad decisions? You eat all the wrong things, miss your workout, and neglect the piles of laundry to catch up on your favorite reality shows. One bad decision fuels another and another and another. The worst part of it all? You don’t care. When you’re having one of those days, you’re way too tired to care.

Sure you’ve had ‘em. We all have. The key is to recover from them – to make sure those days don’t become regular days. Don’t let isolated experiences get into your head and take over. You are in control, even during those times you don’t feel like it.

So, the morning after one of those days simply pick yourself back up. Start off with a morning walk or your exercise of choice. Eat a healthy breakfast. Set the footprint for the rest of the day and looky there – that bad day is just a distant memory.

To Substitute or Not to Substitute?

2010-06-08T11:58:00.000-07:00

Many of us have one. You know – that one tooth in the far corner of your mouth that, when it hits, nearly drives you to the ice cream shop. Ah, yes - your sweet tooth. Our relationship with sugar is like a forbidden romance. We know it’s not good for us - we don’t want to like it, but still we crave it, indulge and love every minute of it.

We know that losing weight requires removing a lot of the sugar from our diets. So, we try to cut down on calories and drink diet sodas and eat foods sweetened with artificial sweeteners. Are we doing ourselves any favors? Reading the fine print on the packets is enough to scare anyone away. Some studies have even shown that sugar substitutes may actually cause us to gain weight. WHAT?! You may ask why, pray tell, are we substituting? What’s the point?

Before you start screaming for your regular Coke back - think about it a bit differently. If you are indeed hooked on artificial sweeteners, think about making a gradual change. Maybe you’ve made the switch from regular to diet. Good for you. Now try replacing one of your diet sodas a day with water. Next week, replace one more. After awhile, you may find your sweet tooth isn’t as influential as it seems.

You Are Now Leaving Your Comfort Zone

2010-06-01T12:15:00.000-07:00

When you decide to make a substantial change in your life - how does it make you feel? Does it excite you? Or do you feel unleashed - as if you've let go of what ties you to the familiar? We all react differently to change. But one thing is consistent for everyone: if you're living an unhealthy life and you want to be healthy, you absolutely, positively must make a change. And most, if not all of the time that change will require leaving your comfort zone.

Ahh, yes - the billowy safety of our own personal comfort zone. It seems like nothing bad could ever happen there. It's a nice place to be most of the time. However it's also a place where nothing remarkable ever really happens. You know when you're leaving your comfort zone. Fear forms in the pit of your stomach, maybe a little nausea and at times, full-on dread. You want to run back at lightning speed to your comfort zone where everything is safe and familiar. But wait. Think about this. Wouldn't life be pretty boring if you were totally comfortable and never had to face another challenge for as long as you live? Life certainly gets complicated and at those times you might even crave a little boredom. But think about how exhilarating it is when you really put your heart and soul into something and at last, you achieve it.

Leaving the comfort zone is tough for most of us. But the rewards for making positive changes far outweigh the risks. And your comfort zone will be there when you're finished. It may just be redecorated.

Hello, Summer

2010-05-26T10:25:00.000-07:00

It was a typical Ohio spring, wasn't it? Here for about a minute before the hot, mugginess of summer is upon us. Memorial Day weekend, the annual inauguration of summer - and, yes, swimsuit season has snuck up on us once again. Where are you in your quest to be healthy? Are you ready for summer?

We don't mean are you ready to bare yourself in a swimsuit. We're talking about your head. Are you ready for the summer barbeques and other fatty food-filled festivities that the summer brings? Really, what season doesn't bring those? Do you have a plan to stay in control of your eating and drinking, while maintaining the merry? Where will you fit in your daily workouts when the kids are out of school?

Just remember, becoming healthier doesn't mean missing out on all the fun. In fact, when you get healthy, life gets a whole lot more enjoyable. You feel better. You have more energy. And most importantly, you feel in control.

Eating Simply

2010-05-19T15:39:00.000-07:00

We have so many choices to make every single day. What to eat? What to wear? Which way to drive to work? And those are just a few of the simple ones. It can be daunting at times. With so many choices, the idea of simplifying starts to sound pretty good.

So let's start with food. Why eat simply? Eating fresh, whole, unprocessed foods may not be what our bodies are used to these days, but they're what we're made to ingest and digest. Here are a few ideas about how to simplify your diet and incorporate fresh healthy, real foods.

Stick to the perimeter of the grocery store for produce, dairy and meats. Most of the fake food literally hangs out on the shelves among the center aisles.
Make fruits and vegetables as available and convenient as packaged snacks.
Replace your 100-calorie pre-packaged snacks with an apple and a handful of almonds.
Don't fear the fats. Natural, monounsaturated fats found in olive oil, avocados and nuts can actually improve your (good) HDL cholesterol.

We know. You've heard this before and it's probably hard to see yourself giving up those oh-so-convenient trans fats. Small, incremental changes can result in wonderful changes to your long-term health. Pretty soon, you might even start craving the simple stuff.

No Whining

2010-05-11T09:17:00.000-07:00

We have a new mantra in our office. Anytime one of us starts to lament about the reasons we didn’t exercise or that we ate too much, one of us holds up this sign:

It’s our little support system in a tough love way. We allow each other to state the problem, maybe even vent a little. Then we offer this not-so-subtle reminder that whining doesn’t fix anything. Because it doesn’t. We can rattle off all the excuses in the world for why we can’t find the time to exercise or to eat a healthy meal, but reasons aren’t remedies. The only remedy to an unhealthy life is to do things differently. We end up overweight, fatigued and sick when we eat too much of the wrong things and don’t move enough.

Friends, family and loved ones can prop us up greatly as we try to change our well-entrenched behaviors. It’s impossible to go it alone. We all need positive influences and role models to help us achieve our goals. And sometimes we need them to tell us what we’re doing wrong. Even if it’s something we don’t want to hear.

Is There a Method to Your Madness?

2010-05-04T11:21:00.000-07:00

Do you ever wonder how much you have to workout in order to shed that greasy pizza you ate for dinner last night? Do you get frustrated when your exercise routine doesn’t yield the results you want to see?

Of course you know how important it is to monitor what you eat. You know about portion control, calories in, calories out and all that. You (hopefully) exercise because it helps to balance you and burn calories. However, if you aren't seeing the results you're aiming for, then maybe it’s worth taking a look at what you're doing and how long you're spending on a particular exercise.

Here’s an example. A 130 lb. woman who does aerobics for one hour will burn about 351 calories. It’s about the same if she opts to walk briskly for an hour. If she spends an hour lifting weights, she will burn about 405 calories.

Becoming more aware of what you eat and how you expend calories will move you closer to your goals. Here’s a great activity calculator from the Calorie Control Council that will help you determine a method to your madness.

Does It Really Take a Village?

2010-04-27T11:46:00.000-07:00

When it comes to your personal goal of weight loss, what do you think you need in order to be successful? A gym membership? A personal chef or dietitian? A padlock for the refrigerator door?

Something really important that many of us overlook in all of our efforts to get healthy is simply this: support. You certainly know by now that truly getting healthy isn’t a simple task. It’s more of a process that helps you to develop an understanding of yourself and how you can be not only healthier, but happier. “Reality” shows such as The Biggest Loser are far from reality for most of us. However, we watch them and our hearts are filled. We’re led to believe that we should be able to accomplish the same things. Lose 10 lbs. in one week? Yeah! Contestants on these shows are focused on their weight loss 24/7, without a daily focus on work, family or any other responsibilities. They have personal chefs and trainers, not to mention the possibility of a $250,000 prize.

While it may not be realistic to shed weight at the same rate as reality TV show contestants, it is possible to build your own personal support system. You may not be able to go on hiatus from your job or hire a personal trainer or someone to cook healthy meals for you, but you can identify the people in your life who will help, guide and support you through this process.

Surrounding yourself with people who support you in your goals can be the difference between losing weight –yet again- and making a true commitment to leading a healthy life.

Motivate to Move

2010-04-20T11:20:00.000-07:00

Nothing ever comes to one that is worth having, except as a result of hard work.
- Booker T. Washington

Why is it so difficult to find the motivation to exercise? That's sort of like asking why it’s so difficult to get motivated to do your taxes. If you don’t really love doing something, it's pretty difficult to muster the energy to actually do it. It's very easy to come up with at least a million things that are more important.

So what do you do? Your first step is to plan for it. Be as specific as possible.

When? Set a time for your daily workout, even if you can only plan for 10 or 20 minutes, just as you would for any other important appointment.
What will you do? Walk? Outside or on a treadmill? Go to the gym? Attend a fitness class? Do an exercise video?
What will you wear? Lay out your clothes, especially if you workout in the morning. That way you won’t be bumbling around in the dark looking for your shoes. If you plan to exercise after work, throw your clothes in the car and change at the office if you can.

Don’t allow excuses to take over. The more specific you are, the more likely you’ll be to stick to your exercise plan. The more often you stick with it, the more it will become a habit. And one of these days, you just might start to enjoy it.

Taxing Yourself

2010-04-15T14:33:00.000-07:00

April 15th isn’t a day most of us look forward to. Those who do are most likely bleary-eyed accountants. Did you know there are tax incentives to getting healthy? Count this among all the other convincing reasons for getting healthier.

And then there are the tax day freebies: Free coffee, donuts, cookies, and discounts galore on all your favorite junk food. So if tax day has you stressed out, you can head to just about any fast food joint to fill up on unhealthy food and calm your nerves about sending more money to Uncle Sam. Unfortunately for those who try very hard to be focused on making healthy choices, marketers are experts in picking up on one of Americans’ weak spots: Food as a remedy for when we’re stressed or unhappy.

How many times have you uttered the following, “I’ve worked hard; I deserve this.”

Let’s break it down. Do you really believe you deserve to fill yourself with unhealthy, high-calorie food that has minimal nutritional value? And if it makes you feel good when you eat it, how long does that feeling last before you start to feel not so good?

Where do you place value: In a buy one, get one free deal or that feeling you get from truly being healthy?

Embrace Your Success

2010-04-06T09:22:00.000-07:00

We’ve all had those times when we’re on a roll. We’re eating right, exercising frequently and in general, making all the right choices. Been there? And then one day, maybe not so long after you get started, it happens. You see chocolate. Or your favorite kind of chips. So you indulge, thinking to yourself, I’ve been so good, I deserve this.

Then what happens? Perhaps you feel guilty and that voice in your head starts berating you. But then what do you do? Do you allow the voice to take over and believe that you’ve just scrapped all the good work you’ve done? Really?

Or do you allow the voice to say his or her piece and move on?

This could be your pivotal moment. Maybe you recognize you can’t be perfect 100% of the time. Or, think of it a bit differently. So you ate something that wasn’t planned or you missed a workout, BUT you moved on and continued working hard toward your goals. Focus on what you are doing right, not all the things you think you’ve done wrong. Mr. Webster, we might have a new definition of perfect.

Moving Past the Obstacles

2010-03-30T08:58:00.000-07:00

Most people give the same line when they talk about losing weight: I know what to do, I just don’t do it. Kathy, a woman who has lost over 80 lbs., offered a slightly different twist on that line when asked how she’s different now. I knew what I needed to do, but I had a physical impairment that was stopping me from doing it.

That physical impairment? Her weight. Kathy’s weight was what was stopping her from losing it. She didn’t feel good, her energy was low and even standing up was tiring. Then she found a way to break the cycle. She’s kept her weight off for more than a year because she continues to do “what she needs to do.” Losing weight not only transformed her physically, but emotionally and mentally as well. Everything is different.

If you find a way to move past those excuses, obstacles and physical impairments, you'll find the best version of you waiting at the end.

Diabetes: Not Curable, But Manageable

2010-03-23T09:22:00.000-07:00

You may already know that one of the risks of carrying extra weight around is developing diabetes. However, are you aware of how serious it really is? Diabetes affects 23 million Americans. One in four people don't even know they have it. Here's why that can be a big problem.

People with diabetes face the following complications, among others:

Greater risk of heart attack and stroke
Vision impairment or blindness
Kidney damage
Nerve damage that causes tingling, pain and numbness (called neuropathy)

Diabetes cannot be cured, but like weight problems, it can be prevented and/or controlled. The key word here being control - of which you are in when it comes to making healthy lifestyle changes. There are many medications that can help you manage diabetes. However, study after study shows that no cocktail of meds is as effective as making true, lasting changes to your diet and exercise habits.

How Green Can You Go?

2010-03-16T12:57:00.000-07:00

What do you enjoy most about St. Patrick's Day? Green garb? Green beer? The ability to wear something that says "Kiss Me..." without getting funny looks? On this one day of year, when we're focused on the color green, let's use the occasion to think green when it comes to our diets.

Green vegetables offer unparalleled sources of body-nourishing vitamins and minerals.

How do we love thee, dark green leafy vegetables? Let us count the ways...

for the disease-fighting vitamin C contained in cabbage and bok choy.
for the muscle-boosting iron in broccoli and spinach.
for the vision-promoting vitamin A in arugula and romaine lettuce.
for the bone-building vitamin K in mustard greens and kale.
for the fact that they won't make us look like Popeye, but help us to feel as strong.

Happy St. Patrick's Day. Don't forget to dress yourself in green - on the outside and inside.

Resolution or Lifestyle?

2010-03-09T11:29:00.000-08:00

March has come in like a lamb here in the Midwest. We're all breathing in every single one of the beautiful 50 degrees after a long, very cold and very snowy winter. You notice your neighbors, those you may not have seen since oh, November, start to resurface. Ahhh...spring is nearly here.

Now is a good time to re-evaluate your New Year's resolutions. This is typically the time of year when people lose sight of those goals they were so focused on at the beginning of the year. Have you progressed? Are you headed in the direction you want to be? If so - congratulations. Good for you. You're making the resolution a part of your life instead of an empty promise.

If you've loosened the reigns a bit and started to sink back into what's comfortable, into what you know - check back in. Don't wait until next January to get healthy again. Focus on all the good things you did to get healthy - even if you're not exactly doing them now. It doesn't matter. You made the first, sometimes hardest step in the healthy process. Make a promise to yourself to rid the resolution mode and truly make health a lifestyle.

All the Wonderful Ways to Keep Track

2010-02-23T08:21:00.000-08:00

You've heard it before. In fact, we remind you quite often about how important it is to not only keep track of what you eat, but to actually document it.

As a health-conscious person, you probably know that it's not as difficult to lose weight as it can be to keep it off. Everyone has good times and times that are a little tougher to stay on track when it comes to being healthy.

So how do you turn yourself around during those times when it seems like you're spiraling in the wrong direction? Here's the secret. Are you ready? Because if you do it, we can almost promise it will work. Write down absolutely everything you put into your mouth. If pen and paper is way too archaic for you, try these online and mobile solutions:

mynetdiary.com - includes mobile apps for iphone & blackberry.
calorieking.com - calorie counters and nutrition info for popular restaurant foods.
nutritiondata.com - compare foods side-by-side to see which foods are healthier.

Give it a try. Documenting what you eat keeps you honest and accountable. And in the long run, successful.

Be a Role Model

2010-02-16T10:51:00.000-08:00

One of the excuses often uttered by the weary dieter is that they eat unhealthy food because "I have to have it around for my family." Says who? Maybe your family members don't struggle with their weight; however it certainly doesn't mean they don't need to be healthy.

We've said it before and we'll say it again. Getting truly healthy requires a commitment. It's not just about temporarily replacing the burgers and fries with grilled chicken and broccoli. Sharing your plan to get healthy with your loved ones shows that you are committed. That sharing can take many forms: getting rid of junk food in the house, shopping for, preparing and enjoying healthy meals together as well as being more active together (seriously - get out in that snow!).

One of the greatest gifts you can give your loved ones is the backdrop for healthy living. Another gift you can give them? A role model. Namely you.

Healthy Cures for Cabin Fever

2010-02-09T05:23:00.000-08:00

Snowed In? Here in the Greater Dayton/Cincinnati area, the snow continues to fall fall fall. If you have the luxury to, enjoy it. Pull on those snow boots and go for a walk. Build a snowman with your kids or grab someone and have a good old fashioned snowball fight.

There's something to be aware of if you're thinking there's no way I'm going out in that. Food cravings. As the winter wears on, we have a tendency to look to the fridge as a cure for boredom and cabin fever. You know the signs of hunger. That hollow, gnarling pit in your stomach, gotta have sustenance feeling. Cravings, on the other hand, are the result of other emotions - boredom, stress, fatigue. Additionally, cravings are usually very specific. Instead of gotta have food, it's gotta have brownies.

If you find yourself craving something you know you shouldn't eat and you know it's not hunger causing that craving - they key is to distract yourself. Try these little tricks to outsmart those cravings:

If you're at work, start a project or talk to a coworker.
Clear the clothes off of the treadmill and go for a walk.
Read a book or magazine article.
Listen to soothing music and take 5 minutes just to breathe.
Drink a glass of water.

Determine the difference between actual physical hunger and cravings and you're on the right path to giving your body what it needs to be healthy.