HELP YOU LOSE NEWS RI MARCH 2017

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1 DATES TO REMEMBER April 8, 2017 SRD Radissn Htel Nvember 4, 2017 Quidnessett Cuntry Club Dr. Seuss cmes t Fall Rally WHAT S HAPPENING IN OUR CHAPTERS Chapter 44 They are Adpting an Island in Warwick entering Oakland Beach. They will be respnsible fr keeping the island clean, trimmed and decrated (flwers, mulch, etc.) fr 2 years. We are starting a garden in the back yard f the Rectry. We will split the veggies amngst urselves, as well as dnate sme t the Fd Pantry...This way, we will be giving back t the cmmunity! I will have a specific space t put a bwl in my ffice fr the items that we will ffer t the fd pantry patrns and it will be labeled with a sign and where it is cming frm: TOPS! :) CHAPTER 28 We have started a recipe exchange. The first Tuesday f every mnth we put ut recipes fr members t pick frm. Members bring in new recipes and then they get cpied and put in a file bx. Each mnth there is a theme fr the recipes. April is Vegetable Side Dishes Fr Easter Dinner!! Need Chapters t send me inf n whats ging n in the chapters PLEASE!!! New Members In RI SANDY SEEKINS CHAPTER 18 REINSTATED KOPS LORI ROBINSON CHAPTER 38 Millin Pund Missin Ready t make a plan fr 2017? Let s begin an exciting new undertaking, filled with achievable gals, and see hw far we can g tgether. I challenge each f yu t jin me this upcming year in the TOPS Millin Punds Missin. If we all lse just 10 punds, we ll get there! Use the gal calendar belw and find simple, seasnal tips t cut and burn 100 calries per day n this page. Keep in mind that the Millin Punds Missin isn t abut finding a quick fix. The less painful and difficult the adjustments we make fr healthier eating and physical activity, the mre likely it is that we will keep them up. Let s wrk n changes that will lead t ur healthiest lives. I knw we can achieve that tgether, and I am cunting n yu! I care, Barb Barbara Cady, President TOPS Club Inc. I have attached the calendar!! WALK/WORKSHOP MARCH 11, 2017

2 THERE WAS 55 MEMBERS AT THE WALK AND WORKSHOP!!! IT WAS A VERY GOOD TIME BY ALL. DUE TO WEATHER WE WERE UNABLE TO WALK SO NANCY DID A GREAT CHAIR EXERCISE PROGRAM. WE MADE 10 GIVE AWAY BAGS OF HEALTHY SALAD INGREDIENTS. Plus, as anyne wh s gne thrugh a breakup knws, cravings can be tied t feelings such as sadness, anger, bredm, stress, r even excitement. It's great t be aware f this cnnectin, but we knw it's nt always pssible t cmpletely avid feeling stressed, tired, r, well, really hungry. Next time yu feel an ut-f-nwhere urge fr chclate cming n, try the fllwing tips t squash yur cravings. 1. Grab sme prtein. Hw t Stp Any Craving Right When It Hits Whether it s a late-night slice f pizza r a sugary breakfast pastry, we all experience cravings. And they ften feel impssible t ignre. While it seems like ur stmachs are screaming fr ice cream, ur brains actually play a huge rle in fd cravings which means they re nt as hard t stp as we might think. Cravings are bth mental and physical, says Michael Mantell, Ph.D., a transfrmatinal behaviral cach wh specializes in besity. The craving begins in yur mind and then in yur muth." We ften link cravings t a lack f self-cntrl, but it culd simply be yur bdy's way f asking fr fuel. "Yur bdy is designed t d everything in its pwer t prevent yu frm starving. S when yu dn t give yur bdy enugh fd, r yu give it fd that breaks dwn t quickly, it releases stress hrmnes," says Tara Cleman, a clinical nutritinist. When yur bdy wants fuel fast, it usually wants it in the simplest frm (a.k.a. sugar), which is why we tend t crave sweets and carbs, nt veggies, Cleman says. The next time yu re craving smething sweet, reach fr sme Greek ygurt r a handful f nuts instead. Cleman recmmends having a highprtein snack first, waiting 20 minutes, and then if yu still want chclate, g ahead and eat sme. The idea is that the high-prtein snack will satisfy yur hunger and craving altgether (while als helping regulate stress, which can't be said fr sugar) s yu wn t even need t indulge in the sweet stuff. Plus, studies shw that a high-prtein diet can help with weight lss. Why? Prtein takes lnger t digest s it tends t be mre satiating (keeps yu feeling full). High-prtein snacks can als help yu feel happier by increasing pleasure-bsting brain signals. 2. Take three deep breaths. Breathing exercises are surprisingly pwerful. When yu feel a craving cming n, take three deep breaths. Mantell suggests using these breaths as a time t check in with yur emtins. Ask yurself, Why d I want t eat this nw? Am I physically hungry? and Hw am I feeling emtinally right nw? These questins draw attentin t yur habits and the mtivatins behind yur craving. The mind-bdy cnnectin is key, says Gina Hassick, R.D.. It s kind f like practicing yga r any ther type f mindfulness: The gal is t

3 grund yurself. In fact, mindful eating, which is basically just eating with attentin, has been shwn t decrease cravings and help peple lse weight. Ding this can als help yu recgnize eating patterns yu might want t wrk n (fr example, if yu always crave a snack after seeing a particular friend, that relatinship may be stressing yu ut). 3. Tell yurself yu ll have it sme ther time. Our thughts (and many f ur emtins) are all abut ur wn perspective, Mantell says. If yu can change the way yu think abut smething, it can ften change the way yu feel. Telling yurself that yu can have that ckie sme ther time will help trick yur brain a little by taking the craving ff the tp f yur pririty list. Sme ther time may be literal t, like a time when yu re actually hungry r when fd yu tend t crave is part f a celebratin (like a birthday cake). Let yurself knw that it's OK if yu dn t eat whatever fd is calling t yu in that mment," Hassick says. "Yu can have it anther time when yu are physically hungry and it will be mre satisfying. Lking back n statements that yu ve written dwn t beat cravings in the past can als remind yu that yu ve said n befre, s yu can easily d it again. 5. Think abut hw yu ll feel in 20 minutes. Fd des a lt mre than satisfy hunger. It can als affect yur stress level, md, and alertness, s it s imprtant t cnsider hw yu ll feel after yu indulge a craving. If yu're craving a giant burger and fries fr lunch, think abut hw it will make yu feel nt just in the mment, but als after, Cleman says. Perhaps yu have a tn f wrk t d in the afternn, and it will make yu fall asleep at yur desk. Research abut cravings is hard t track, since cravings are self-reprted and many f the sample sizes are small, but studies have fund that thinking abut the ptential benefits r cnsequences f a specific fd can help yu avid craving that fd in the future. One study even fund that thinking abut hw eating a particular fd may affect yu later increased activity in the brain regin assciated with inhibitin. 4. Write dwn the ideal respnse (even if yu dn t believe it). 6. Treat y self withut fd. Fr cravings yu experience ften (a late-afternn treat, anyne?), Mantell suggests writing dwn a ratinal respnse. Fr example, if 3 p.m. hits and yu think, I m starving, and I really need this ckie, respnd with, I m just having a craving. It desn t mean I must eat. This isn t really an emergency. The idea here is similar t saying sme ther time. By writing dwn these statements, yu frce yur brain t cnsider psitive, mre ratinal thughts (even if yu dn t fully believe them). Let the craving ccur, peak, and pass, Mantell says. Eating a slice f cake isn t the nly way t let ff sme steam. If yu are nt physically hungry, try engaging in smething nn-fd related that wuld als be pleasure-prducing, like taking a bath, calling a friend, getting a massage, r listening t yur favrite sng, Hassick says. The key is smething that makes yu happy, since ging fr a run may make ne persn smile and anther want t scream. Anther cmmn reactin t stress is clenching ur jaws, Hassick says, which is why we like t chmp dwn n crunchy fds when we re stressed. Yu can fllw the same "treat y self" lgic here t. Try stretching, exercising, r even ging fr a

4 walk whatever typically helps yu calm dwn when yu re feeling tense. These things help yur bdy feel better, but distractin is als key, says Taz Bhatia, M.D., an integrative medicine expert. Sipping n tea, chewing gum, r just getting utside will help yu fcus n smething else. One study even fund that tapping yur frehead in an effrt t break up the image f fd can help curb cravings. It s wrth nting that this study nly included 55 participants and fcused n besity interventin, but it's almst t easy t nt give it a try! 7. OK just have a little bit. f caffeine, drinking lts f water, and priritizing yur sleep can help kick cravings t the curb. When cravings d strike, it's all abut taking cntrl f yur wn thughts and actins. Pausing t cnsider yur thughts, writing smething dwn, changing yur perspective, r treating yurself in a different way can all help yu get the md bst yu're really craving. NEW MEMBER COACH INFO 1. The New Member Cach will wrk with new members during the first three mnths. This ne may sund cunterintuitive, but we all knw that telling urselves we can t" have smething makes us want it mre. It's better t have a taste and enjy it rather than tell yurself that a certain fd is bad r ff limits, Hassick says. Chances are yu ll indulge in that fd later n if yu keep giving yurself a hard "n." Yu can als plan fr yur craving. Fr example, if yu're prne t chclate cravings, try preprtining ut sme caca dusted cashews, Cleman suggests. That way, yu ll get the pleasure and ritual yu re craving, but yu ll have cntrl ver the amunt and stp thinking f the fd with a big red X ver it. With this tip, it s all abut balance. Fr sme, especially thse wh suffer frm Binge Eating Disrder, which is far mre serius than ccasinal late-night cravings, having just ne taste f smething may be enugh t initiate a binge. S it s all abut knwing yur wn habits and evaluating yur wn thughts. The Takeaway Befre a craving even strikes, it's imprtant t make sure yu're putting enugh fuel in yur bdy. "Oftentimes when we are trying t eat healthy, we inadvertently g t lw in calries, prtein, and fat," Cleman says. "Then we wnder why we're spending the entire night snacking." Steering clear 2. Cach will prvide persnal supprt, which may include: Sit by new members during meetings and explain what is ging n. Intrduce them t ther members. Check in nce a week between meetings. 3. Cach will prvide rientatin t TOPS prgram and tls in the first fur weeks: Make sure member receives current My Day One (which includes TOPS Terms), current year TOPS Rules, current chapter bylaws, and a cntact list fr all fficers. G thrugh My Day One, pinting ut mix and match menus, hw t set gals, and hw t start adding mre mvement t each day. Cach may want t break this up int separate minute meetings befre r after first few chapter meetings. Share chapter cpies f TOPS resurces such as the lifestyle guide, s the new member is aware f the tls available fr purchase at and via the L-017 rder frm. Encurage member t sign up fr 10- week free nline caching mdule n

5 TOPS website and t explre the Members Area f the TOPS website. JOAN TINKHAM- RI COORDINATOR TOPSJOAN@VERIZON.NET THERESE MCMAUGH- AREA CAPTAIN TREE1167@VERIZON.NET NANCY MARTINEAU- RI EVENT COORDINATOR