Liz Graham, RDN, CDCES
Liz is a Registered Dietitian Nutritionist who is passionate about providing nutrition counseling/education for kidney and liver transplant, diabetes, digestive health, heart disease, and overall wellness. She is also credentialed as a Certified Diabetes Care and Education Specialists.
Happy New Year!
Did you know that year after year the most common New Year’s resolutions focus on exercise, eating healthier, weight loss, and saving money? If you are one of those people who makes New Year’s resolutions, you probably have already started. Did you also know that studies show that less than 10% of people actually stick with their resolutions? Most Americans discontinue following their resolutions by the 2nd or 3rd week of January. As we are heading into the 2nd week of January, where are you with your New Year’s resolution? Let us help you make this year different and guide you into making S.M.A.R.T resolutions that stick!
S.M.A.R.T goals are specific, measurable, achievable, realistic, and time based. Changing your resolutions. S.M.A.R.T goals increase the likelihood you will maintain them until the goal is met.
S: Specific – Describe Who? What? Where? When? Why? – What do you truly want to focus on this year? Your goal should be clear and simple.
M: Measurable –This critical step is often left out of resolutions. How will you know when your goal is accomplished? For example, instead of saying “I want to lose weight” – how much weight do you want to lose?
A: Achievable – How attainable is this goal? Maybe you want to lose 25 pounds, but losing the 25 pounds in 2 months might not be realistic. A realistic goal for weight loss often is losing about 1-2 pounds per week for men and 0.5-1 pound per week for women.
R: Realistic - How realistic is this goal? If you feel short of breath after walking 2 blocks, don’t make your resolution to run a marathon by the end of the year. Start with something achievable like working up to walking a 5K.
T: Time based – a deadline gives you something to work towards. Remember, it can take up to 30 days to form a habit and make your goal a routine. Stick with it and don’t punish yourself or give up if at first you don’t succeed.
In conclusion: Instead of making your resolution of “I am going to lose weight.” Make it a S.M.A.R.T goal. For example, “I am going to lose 10 pounds over the next 3 months” or instead of “I will work out more” try “I will work out 3 days per week by walking for at least 30 minutes over the next 6 months”
If you need a little extra help and motivation to keep those healthy eating and exercise resolutions this year, reach out to your Sodexo Wellness and Nutrition Registered Dietitian.
Bunny Foxhoven, RDN, CDE
Bunny is a Registered Dietitian Nutritionist accredited by the Academy of Nutrition and Dietetics and is a Certified Diabetes Educator with the American Association of Diabetes Educators. She currently serves as the Director for Sodexo Wellness and Nutrition with headquarters in Englewood, CO. Bunny specializes in Diabetes care and education, Cardiovascular disease prevention and Sports Nutrition.
Ready or not, the holiday season is upon us! Family, fun, festivity, and food. Temptations abound. Get togethers, parties and travel can disrupt your daily routines. And, it lasts for several weeks!
So, how can you cope when everyone around you seems to be splurging? Here are some things that you can do:
1. Set yourself up for success. You may not be able to control what food you’re served and you’re going to see other people eating tempting treats. Meet these challenges head on with these tricks:
2. Enjoy the foods that you love.
"Don’t skip meals to save up for a feast"
3. Outsmart the Buffet- When you face a spread of delicious holiday food, make healthy choices easier:
4. Stick to your exercise routine. it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal.
Kari Schoen, RDN
Kari is a Registered Dietitian accredited by the Academy of Nutrition and Dietetics. She is currently practicing in cardiology, oncology, kidney and liver transplant, and general wellness with Denver area hospitals and providers.
Ever hear of the term "Freshman 15"? This is an informal term which refers to the average amount of a weight many new college students gain in their first year of school. The quarantine 15 is a similar concept...15 pounds in the first year of a pandemic! While this is not technically an actual medical term, this weight gain phenomenon is the most common complaint I hear from patients, friends, and co-workers. It's not surprising. Our lives have been disrupted in major ways, which means normal routines have changed including eating and exercising patterns.
Although studies on the impact of COVID 19 on weight gain or weight loss are just starting, it appears that for many, this is a real concept. According to Yale Medicine, this year is especially challenging for people who struggle with their weight. John Morton, MD, MPH, MHA, medical director of bariatric surgery at Yale New Haven Health System, says he has seen patients in telehealth appointments who have gained five, 10, and even 30 pounds.
Why is this happening?
What can I do about it?
Here are some recommendations to get you back on track.
> Infant (4-11 months): 12-15 hours > Young Adult (18-25 years): 7-9 hours
> Toddler (1-2 years): 11-14 hours > Adult (26-64 years): 7-9 hours
> Preschool (3-5 years): 10-13 hours > Older Adult (65 and older): 7-8 hours
> School-age (6-13 years): 9-11 hours
Let’s chat about fiber!
The Sodexo Wellness and Nutrition team of registered dietitians will be posting regular health tips to keep you and your families healthy during these trying times. We will focus on the areas that the CDC and other health experts are recognizing as special areas of importance to stay well. We encourage you to share these tips on nutrition, physical activity, stress management, sleep, food safety and overall well being with your loved ones. Remember, a strong body has a much better chance of fighting off this microscopic enemy.