Do not wait; the time will never be 'just right.' Start where you stand, and work with whatever tools you may have at your command, and better tools

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1 LESSON 1 Discover the benefits of living at a healthy weight and engaging in physical activity regularly. Find out what can make you successful at achieving a healthier you. 1

2 Do not wait; the time will never be 'just right.' Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along. George Herbert 2

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4 Using a Pedometer

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6 ATTITUDE ADJUSTMENTS Make negative selftalk into positive selftalk Example Negative: That wasn t good enough Positive: That was good and now I can do better Your turn! Change the following statements to something positive. I have only lost a pound so far; I will never make my goal. I can t exercise; I m no good at it. It s a special week with birthday parties, so there is no reason to try to be healthy. Change allornothing thinking Example Unrealistic: I will never eat fried foods, even when I eat out. Realistic: I will limit fried foods to once a month. Your turn! Change the following to be realistic and positive. I will exercise every day. I will only eat 3 small meals a day. Candy is bad; I will never eat it again. Avoiding Guilt: Questions to ask yourself Would I ever judge a friend as harshly as I am judging myself? Would I say these things to a daughter or son? What could I have done differently? Am I doing the best I can? Kendall Reagan Nutrition Center, CSU

7 TAKING A NONDIETING APPROACH TO HEALTH A Dieting Approach to health is an allornothing view that focuses on numbers and temporary goals. It involves rules and limits, judgmental statements, and eating or not eating depending on what you think you should do, rather than what you want to do. A NonDieting Approach means trusting your body and listening to your instincts. It means heeding hunger and fullness, caring about your health, and being physically active because it makes you feel good. It is realizing that happiness involves a healthy lifestyle rather than a certain weight. The following two columns contain examples of Dieting and NonDieting Statements. From the column on the left, identify ideas you may think or say, and move to the right to find a more positive, healthier approach! Physical Activity Dieting Approach Statement I focus on calories burned myself I feel guilty if I miss a day of exercise breaks I exercise more if I feel I eat too much Eating Dieting Mentality Statement I avoid bad foods I feel I do not deserve to eat sometimes I feel guilty if I eat certain foods Behavior Change Dieting Mentality Statement I measure progress by how many pounds I lose have made I am successful if I look better I worry about what others think about my weight I concentrate on willpower fullness NonDieting Approach Statement I focus on feeling good and pushing I exercise when I can and give myself I use exercise to relieve stress NonDieting Mentality Statement I allow all foods in moderation I eat when I am hungry I ask myself if I really want it NonDieting Mentality Statement I measure progress by changes I I am successful if I feel better I think about health benefits I trust my body to know hunger and Your Turn: What Are Some Other Dieting Thoughts You Can Change Or Have Changed? Kendall Reagan Nutrition Center, CSU

8 Behavior Change Goal ~ Weekly List one shortterm goal for the coming week: What will you do to achieve this goal? List a reinforcement or reward you will receive when you achieve your goal: Identify any challenges you will face, and determine strategies to overcome them: Kendall Reagan Nutrition Center, CSU

9 Hummus Ingredients: ounce cans of chickpeas 2 chopped cloves garlic 2 tablespoons plain lowfat yogurt 1 tablespoon olive oil 2 tablespoons chopped fresh parsley 2 tablespoons lemon juice ¼ teaspoon lemon zest (optional) ½ teaspoon salt 1 teaspoon sesame seeds (optional) Directions: 1. Drain and rinse chickpeas. 2. Combine all ingredients into blender, and blend contents until smooth. 3. Pour mixture into serving bowl and serve with vegetables! Serving Size: ¼ cup Yield: 12 servings Nutrition Information / Amount per serving: Calories 87 Protein 3.8 g Total fat 3.7 g Total Carbohydrates 10.3 g Saturated fat.5 g Dietary Fiber 3.3 g Cholesterol.2 mg Sodium mg Kendall Reagan Nutrition Center, CSU

10 REFLECTIONS FOR NEWSLETTER 1 Overview of Nutrition & Physical Activity How we think has everything to do with how we behave. Often, our judgements and decisions are a direct reflection of what our attitude is about a certain situation. This includes how we eat and how we view physical activity. Sometimes we need to reprogram or strengthen the mental side of our health. Pick one of the following options to reflect on by 1. Read the Attitude Adjustments statements page added to the end of the newsletter and discuss (what specifically is affecting you, how will you change, who can help) one of the 3 that you will work on this week and throughout the challenge. 2. Write a specific nutritional goal and physical activity goal that you will work on this week. What will you do to achieve it be specific? What challenges might there be? What reward or positive reinforcement will you receive when you achieve your goal? (Note: This is a technique that can be used weekly to help you achieve your overall goals.) 3. Complete the following Dieting Approach Statements with a NonDieting Approach Statement: Dieting Approach NonDieting Approach A. I focus on calories burned B. I feel guilty if I miss a day of exercise C. I avoid bad foods D. I measure progress by how many Pounds I lose Resources for further information: Academy of Nutrition and Dietetics: America on the move: American College of Sports Medicine: Select one of the three options above to your Reflections on the lesson to the Extension Agent working with your county/group. You can simply copy and paste your selection into an and add your comments/reflections directly in the body of the . Morgan County Jennifer.cooney@colostate.edu Logan County tara.fundus@colostate.edu Phillips County Tracy.Trumper@colostate.edu Yuma & Kit Carson Counties Joy.akey@colostate.edu Washington County gisele.jefferson@colostate.edu