Weigh Wise

Be S.M.A.R.T. to Succeed (Vol. 1, No. 12)

by Kenzie on May 20, 2013

You’re trying to lose weight–well, more realistically, you’re hopefully trying to maintain your weight over the holidays. Do you want a way to increase your motivation and improve the odds that you will actually accomplish this goal? In this last Weigh Wise article you will learn a tool which is based on years of robust research. It’s THE tool which will help you make realistic, motivating goals. It will, in turn, help you accomplish what you really want–weight maintenance–and after the holidays, weight loss. All you need to do is be S.M.A.R.T.

Read the full Weigh Wise article here.

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Keep a Food Diary

by Kenzie on January 9, 2013

Download Dance Out Diabetes’ Food Diary to easily keep track of your food and beverage intake. A food diary lets you look at the complete picture of everything you have consumed during the day. It’s a great way to be mindful of what you are eating, and an excellent way to help you manage your weight!

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Holiday Eating (Vol. 1, No. 11)

by Kenzie on November 29, 2012

We’re in that season now. You know, that time of year when there is a lot of celebrating–parties, alcohol, sweets, and all those wonderful traditional foods Mom made when you were a kid. It starts around Halloween–with the candy “you have to purchase” for all the ‘Trick-or-Treaters’–that you end up eating some, or a lot, of yourself. And it ends after New Years–after two major holiday meals and all the holiday foods, parties and alcohol that go with the season. It’s a well know fact that most people gain between 2 and 5 pounds over “The Holiday Season” every year.

Check out the entire Weigh Wise article here.

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No Forbidden Foods (Vol. 1, No. 10)

by Kenzie on November 1, 2012

That title is not a mistake- do not forbid yourself any food. When you do, you set yourself up for wanting it more than anything. Does that mean you can eat whatever you want whenever you want, with or without hunger? Absolutely not!! It means, if there are foods which you can’t stop eating once you start, DO NOT BRING THEM INTO THE HOUSE, because those foods will keep “calling you” to eat them until you finish them off. But, if you want that food, allow yourself to go out and get a SINGLE SERVING of it. You’ll find you will eat a lot less junk food by doing this.

Check out the entire Weigh Wise article here.

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Body in Motion – Exercise (Vol. 1. No. 9)

by Kenzie on October 3, 2012

You have all heard why it’s important to exercise. It helps to lose weight-to prevent serious disease-to lower blood pressure or cholesterol-to protect your bones-to live to a healthy old age…It is, in fact, the best medicine for diabetes because it is very efficient in lowering blood sugar. (Come to a Dance Out Diabetes dance every 2nd Saturday of the month to see for yourself first hand.) If it does all of this, then why aren’t all of us exercising? Maybe we need to look at this in a different way. Instead of looking at the long-term benefits, what if you could see its immediate rewards?

Check out the entire article here.

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Sleep Less – Weigh More (Vol. 1, No. 8)

by Kenzie on August 31, 2012

Americans are sleeping less than they used to and this could be part of the reason that more of us are now overweight. Our snooze time over the past 40 years has decreased by one to two hours a night. And researchers are discovering that too little sleep affects hormones that regulate satiety, hunger and how efficiently you burn calories. Too little sleep may make you hungry, especially for calorie dense foods, and may help your body hold onto each and every calorie. It may also increase your insulin levels, which increases the risk of heart disease and diabetes.

Check out the entire article here.

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Eat Breakfast For Best Energy (Vol. 1, No.7)

by Kenzie on August 7, 2012

If you think skipping breakfast is a good way to cut calories or that breakfast is not that important, think again. Eating a healthy breakfast allows you to meet your body’s energy requirements for the day at the time of day when they are needed most.

Eating more at breakfast and less at dinner is just the thing to help you manage your weight whether you want to gain, lost or maintain it. When you eat this way, you end up waking up hungry which is just what your body needs to break that fast. Also, eating breakfast may help to reduce the risk of Type 2 diabetes.

Check out the entire article here.

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So far, Weigh Wise has given you information to help you figure out why, when and how you eat. This month will focus on WHAT is a healthy way to eat. An easy way to discover what is healthy eating is to use THE PLATE METHOD (from USDA, www.choosemyplate.gov). Using The Plate Method to help you plan and design meals will ensure that you get your nutritional needs met through the foods you eat. The Plate Method also helps you balance your intake from each food group so that you can keep your blood sugar in a healthy range.

Read the full article here!

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If physical hunger doesn’t start your eating, what is going to stop your eating? When you don’t pay attention to if you’re hungry and how hungry you are, you will usually eat as much as is in front of you instead of the amount your body needs at the time.

Hunger is: your body’s natural cue to take care of giving it the energy and nutrition it needs to survive. It is not the same thing as appetite, cravings, or just wanting to eat, according to Michelle May, creator of the“Am I Hungry? mindful eating approach.”

Check out the entire article here.

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You’ve been working on weight management (and hopefully not dieting) for several weeks if not months. You might
say, “Why wouldn’t I be dieting if I want to lose weight?” The simple answer is that DIETS DON’T WORK-‐for
long term, sustainable weight loss.

What does work is finding a way to manage your weight FOR THE REST OF YOUR LIFE. This is no easy task, but it
can be done. And one tool that can ensure success is managing your “Self Talk”. What is Self Talk? It’s the continuous
dialogue happening within your brain.

Check out the entire article here.

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