CALENDAR CONTR L. Eat Well. Stay Active. Reduce Your Risks. HAPPY SPRING IN CONTROL! TAKE CONTROL S PERSON OF THE MONTH: TEAM UNDER RENOVATION

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1 CONTR L Eat Well. Stay Active. Reduce Your Risks. MARCH 2013 EDITION HAPPY I saw a robin in my yard last weekend (February 9th). It is the earliest I remember seeing my favorite bird perched out in the apple tree. Granted, he looked pretty cold as the snow blew around him, but his puffed up body is one of many signs that signal the coming of spring. Like the New Year, spring signals in many a renewal. A chance to begin again, set goals, or conquer something. This month s edition of the newsletter focuses on the theme of food and healthy diets. I talk about diets every day and when I do, I rarely use the term diet to mean weight loss. For me a diet is the way a person eats on a daily basis. Our diets are as varied as we are as individuals. Finding a balance between eating what we should and what we could is a journey. It is a journey full of expectation, hope, and at times failure. Some find the balance quicker or easier than others. Regardless, once found it can lead to a life lived well. I hope you find the articles to be helpful in striking your balance. Happy spring! IN CONTROL! TAKE CONTROL S PERSON OF THE MONTH: TEAM UNDER RENOVATION This month we ve chosen one of our Healthy4Life teams as Persons of the Month. Not only do we love their name, Under Renovation, we also admire their work ethic, determination, and partnership. This busy married couple joined Healthy4Life to make permanent changes in their lives. Now five weeks into the challenge, they re seeing their hard work pay off. David joined the challenge to get a little bit of help. Successful on his own, he has worked hard and has been able to lose a significant amount of weight. He was looking for information that would allow him live a healthier lifestyle while working on losing the last 40 pounds of his longterm goal. During the challenge he has lost 13# and has made many positive changes. His water consumption has gone up substantially and he has given up diet soda (before the challenge he was drinking 5 cans a day). Journaling what he eats makes him about his food choices, and he notes that When I read my food journal, it is a pleasant surprise to see the changes I have made. How much better the better food choices taste is also a pleasant surprise. He completed a Stress Buster challenge which helped him get into meditation and he s now enjoying less stressful life. Brenda joined the challenge because she was stuck. She states, I have struggled with my weight most of my life and I am always open to ideas and suggestions to help me lose weight and keep it off. She has lost 10 pounds so far and the changes she has made in in other aspects of her life are impressive as well. In a quest for lighter fare, she has modified several recipes for their family. She is fixing more whole foods rather than relying on processed foods. They are eating out less and when they do they are making different choices. (continued on page 6) Like us on Facebook for all the latest news and updates! UPCOMING TAKE CONTROL EDUCATION CLASSES All education is telephonic. Please dial when prompted enter the following conference ID # CALENDAR Find Your Balance Tuesday, March 12, 7pm Taught by Laura Del Guerra, RD, CDE and Shannon Jones, Health Coach This class will address balance in many areas of daily life diet, stress, and exercise. If one of your goals is to improve the balance in your diet and exercise regimen this class will get you on track. CALORIE KING BOOK $11.50 includes Shipping and Handling End the guesswork. You will find the calorie, fat and carbohydrate counts for your favorite foods in this convenient, pocket-sized, and colorful book. This book is the favorite choice of consumers as well as health care professionals. With more than 15M copies sold, the CalorieKing Counter consistently receives the highest average reader-rating of all counters and similar books. FOOD & EXERCISE JOURNAL $5.00 includes Shipping and Handling Use this pocket-sized diary to prevent "calorie amnesia" and control your weight! The perfect companion to The CalorieKing Calorie, Fat & Carbohydrate Counter book. This pocket-sized 10-week diary helps you track exactly what you eat and drink and how much activity you do. Keeping a food journal greatly improves weight-loss success and maintenance for most overweight people. In fact, "self-monitoring" by using a journal is the most powerful predictor of long-term success for weight control. Please contact Take Control via at takecontrolmt@gmail.com or call us at to order your book and/or journal today! 1

2 CONTR L Eat Well. Stay Active. Reduce Your Risks. KNOW YOUR GOAL By Piper Frame, dietetic student Goal setting can help when choosing the direction you want to go in life. Knowing what you want to achieve, can make it easier to concentrate your efforts. When setting a goal, it is important to determine what overarching lifestyle change you want to make. This helps you see what direction you want to take, and you can begin setting smaller goals to help you achieve a larger goal. Accomplishing a smaller goal provides the satisfaction of accomplishment and you also are one step closer to reaching your overarching goal. To stay on course for your goal it is important to keep it specific. Rather than saying I want to lose weight set a more detailed goal like I want to lose 20 pounds by the beginning of August. Being specific also means setting a goal that is track-able, you need to have an end point so that you know how long to have to reach it. Otherwise you may find that your making excuses because you still have time to achieve it. Along with tracking, you need to make sure that your goal is measureable, and what steps must be taken to move in a forward direction. Setting a goal needs to be personal and relevant to a lifestyle change that you are want to make. By making the goal relevant there is more of a reason for you to achieve it. It will also be that much more rewarding when you reach it. It can be easy to set a goal that is too high to reach. You need to be sure the goal is attainable; setting a target that you ll never be able to reach makes it more likely that you ll give up. Once you re unable to reach one goal it can be more difficult to make other goals and you may get stuck. Write your goals down and be precise. Place them somewhere where you will see them every day. You ll be reminded what you re working towards and you can also see the progress that you re making towards them. This will help you keep your mind on what you re trying to achieve. Also remember to stay positive. You set these goals for a reason, this is something that you want to achieve, keep reminding yourself of this. When you stay optimistic and know that you re working towards a better lifestyle it makes it a little easier to work towards the big goal. goal 2013 YOUR PATH to success DITCH THE DIET: The name diet implies a temporary state. Long term success comes from a long term way of eating. COMMIT TO YOU: In order to achieve your goal, you need to sit at the top of your priority list. MOVE! One of the most powerful weapons in the battle for lasting health. Commit to at least 10 minute chunks of activity 3 times a day. PORTIONS MATTER: Know what a proper serving size is. Your best pre-meal friends measuring cups and spoons. start KNOW YOUR GOAL: Put your goal in writing, make it realistic, and keep it where you can see it. goal STOP NUMBER 3 EAT BREAKFAST: It increases your energy level, helps curb cravings, and helps with making more nutritious choices all day long. 2

3 CONTR L Eat Well. Stay Active. Reduce Your Risks. WEIGHT LOSS AND4 HEALTHY LIFE LIFESTYLE CHALLENGE This winter make a commitment to getting Healthy4Life. Healthy4Life is a six-week start to a new you. The professionals at Take Control have taken all the latest information on weight loss, fitness, and behavior change and have put it into an easy to follow program. Healthy4Life isn t just another diet. Healthy4Life focuses on the behaviors that will lead to lasting weight loss. Weekly education sessions will be done to bolster the work you do on your own and all classes are led by the staff at Take Control. In addition, a play-book will guide the challenge, and for those of you who like a little competition, Healthy4Life is being done as a challenge. Find a partner and compete against all other teams in the challenge! DETAILS 1. Find another person who is ready for a life-style change (only one participant needs to be a member of Take Control). 2. Take Control to reserve your space. Each team member must pay $25 ($50 per team) to join the challenge. 3. You and your teammate will each earn points for different lifestyle changes like eating, fitness, sleep, hydration, attending weekly classes and you will each earn bonus points for weekly weight loss. 4. The team with the highest average point value at the end of the six-week session will win the challenge AND $150. Second place team will be awarded $100! 5. Space is limited to the first 10 teams so join today! 6. Sessions begin April 10, 17, 24, May 1, 8, and 15. WHAT S MOTIVATING YOU? In order to make long term life style changes you need to understand what your motivation is for change and where it is coming from. This process takes time and self-reflection. There will be plenty of times along the road to improved health where you may find yourself stuck between knowing exactly what to do but cannot get to the doing part of change. There are several types of motivators that can serve to keep you on track. Most of us would like to be able to change overnight. Unfortunately few people get to where they are overnight and improving your health takes time. Here are some of the most common motivators. Endurance or Health Scare Motivator. A health scare, like a bad check-up with your doctor, new chronic disease diagnosis (diabetes, high blood pressure, or high cholesterol), or having an important person in your life diagnosed with one of these conditions can be a very powerful motivator. It is important that when you find this as one of your motivators that you take a close look at what your vision of what your life can be (or can still be) if you have your health and fitness. Record (in writing) this vision. Once you know this, you can find ways to remind yourself every day which will help you keep your eye on the prize. Success Motivator. Success is an extremely powerful motivator. When we achieve success, no matter how small, it serves as motivation to see how much more can be done. In order for this type of motivator to be successful you need to set small goals. Make only 1-2 changes at a time. This will further improve your chance of success. Focus each week and review what successes you have had and make sure to celebrate them. Accountability Motivator. Being accountable to someone increases your odds of success. This can be a partner in exercise, a health coach, or friend. Knowing that someone knows what you are working toward and can brainstorm with you during hard spots, or celebrate success along the way makes the journey more successful. Day to Day Motivators. This involves those things that keep us moving forward each day to achieve goals. It might be reaching a certain number on your pedometer, tracking all food on-line or something similar. I have a client in the program that wears a pedometer and makes sure that he reaches 10,000 steps each day. Having this daily motivator helps him reach his goal (10,000 steps) which helps his life-style goal of good diabetes control. As you work to make changes in your life it is important to celebrate your successes. This will build your confidence which leads you to be able to imagine what you will be able to do and how good you will feel as you get closer to your overall goal. 3

4 CONTR L Eat Well. Stay Active. Reduce Your Risks. EATING PATTERNS MORE IMPOR- TANT THAN SINGLE NUTRIENTS The Academy of Nutrition and Dietetics released a statement last month stating that the overall pattern of food a person eats is more important to a healthy diet than focusing on single foods or individual nutrients. This is something that dietitians have known all along and routinely discuss when educating clients. Americans are, conscious of the importance of healthy diets and physical activity according to the statement but most do not meet the recommendations of the Dietary Guidelines. In fact 68% of Americans do not eat fruit and 74% do not consume vegetables more than twice a day and a substantial number (36%) engage in no leisure time physical activity. One of the most commonly cited reasons for not changing the way people eat is that we simply do not want to give up the foods we like. Food and eating should not be an all or nothing event. Since the 1980 s Americans have developed a habit of applying labels like good or bad to specific foods. This type of labeling system is over simplistic. To be sure, there are foods we should be eating either more or less frequently, but even less-healthy food choices can fit into a well-balanced diet. Moderation and portion size is key when consuming any food. The Academy feels, and most dietitians would agree, that a total diet approach allows for a broad range of foods to meet a person needs over time. Food choices are made not only based on preference but also on genetic makeup, food availability, and personal health status. Neither one meal nor one day will completely de-rail EAT RIGHT. YOUR WAY. EVERY DAY. March is National Nutrition Month. National Nutrition Month (NNM) is a nutrition education and information campaign sponsored by the Academy of Nutrition and Dietetics. The theme this year is eat right, your way, every day. This encourages personalized healthy eating styles. The number of choices we make surrounding food every day is staggering. Something as easy as having chicken for dinner involves a number of almost instantaneous decisions. Is the food on hand? White or dark meat? Grilled, broiled, baked, fried? And it can go on. It is important to recognize that these decisions are based on food preferences, lifestyle, culture or ethnicity, and health concerns. In addition to NNM, Registered Dietitian day is also held in March. March 13 marks the 6th annual Registered Dietitian Day which was created to increase awareness of a dietitian s role as indispensable providers of food and nutrition services and to recognize dietitians for their commitment to helping people enjoy healthy lives. Take Control employs two Registered Dietitians who have a combined 40+ years of nutrition expertise. We celebrate Lisa and Laura s knowledge, expertise, and ability to help our clients meet their goals. a diet.* Nutrients and food groups need to be considered along a spectrum of about three days. For instance, it is reasonable to consume high-calorie foods in small quantities. However, repeatedly eating large quantities of energy-dense foods or beverages (example: fried chicken, whole milk) would make it difficult to stay within the recommended limits of calories. Following this type of total diet approach should not be misinterpreted as legitimizing unlimited consumption of foods containing lots of calories but not much in the way of nutrition value. To move towards this type of eating there are things to consider, including: Variety. Eat all kinds of different foods from all food groups. Moderation & portion size. Watch both how much you indulge and what size the portions are for all foods. Gradual improvement. Remodeling the way you eat takes time. Set small, achievable goals. Use the My Plate information to guide choices. This tool can be found at Increase nutrient-dense foods like fruits, vegetables, whole grains, and low fat or fat free dairy products. Decrease saturated and trans fat, added sugars, cholesterol, sodium (salt), and alcohol. Eating should be both enjoyable and healthy. Making a small investment of time to plan will reap long term benefits of health. *Diet: A daily way of eating. This term is not meant to refer to a weight loss regimen. 4

5 CONTR L Eat Well. Stay Active. Reduce Your Risks. TAKE CONTROL WEB PAGE Our TAKE CONTROL web page is more robust than ever. We encourage you to visit and become familiar with it! Wondering where to go for specific nutrition information? Lost the copy of the handout from an appointment? Can t remember when the class is that you wanted to take The Take Control web site was created to answer these questions and many more. Our blog posts provide up to date information on a wide variety of health related topics, and the useful links section contains many of the handouts, and internet links to some of our most trusted resources. Soon, our member s only section will go live. This will provide all participants to access even more information not previously available in the program. We hope you ll check back often so you won t miss a thing! 5 MONDAY- FRIDAY 7AM-5PM MST

6 CONTR L Eat Well. Stay Active. Reduce Your Risks. IN CONTROL! (continued) Making sweeping changes does not come without its down sides. Both have struggled with keeping focused on the weekends but this team works together to iron out the wrinkles. Their daughter is benefitting as well. They both state that she is their biggest cheerleader and with impressive role models she is also making better food choices and exercising more. Brenda may just sum it up best: As you can see with our team name Under Renovation, it all comes down to a work in progress. A healthier lifestyle is just that, a work in progress. Mindful eating and exercise is something I have to work on every day. Healthy4Life has been such a success we are opening a second challenge that will begin on April 10th. See the ad on page 3 for more information on how to join. HEALTHY4 LIFE Take CONTR L Eat Well. Stay Active. Reduce Your Risks. PO BOX 9132