January 23, 2009
Sign Up Now during Winter Sale!
Losing weight is hard. I can provide you with the support you need that is effective, convenient and economical.
As a licensed provider for Real Living Nutrition®, I offer online programs that cost much less than a private visit with registered dietitian. However, they are just as effective and actually have more advantages: You can log in to the secure site any time, and as many times as you like; the online tools are available 24/7; you still get personalized nutrition assessment and follow up counseling; the educational component of the programs is very comprehensive and evidence-based; you can take as long as you like with the sessions; after each session you get individualized feedback from me, your personal dietitian; and you can continue to log into the website for life.
So what are you waiting for? Log in now and take advantage of our Winter Sale (through February 28, 2009). Use the coupon code: Bestyou when you register: http://www.rosannerust.com
I look forward to helping you meet your goals!
January 16, 2009
Be a Good Role Model: Stick to Your Resloutions
|Another year has come and gone, and many people enjoy making resolutions to improve themselves or the lives of those around them. If you have been listening to my advice all year, you won’t have to make any diet resolutions, but instead will want to stay focused on your goals. If you have “fallen off the wagon” you may need a pep talk to get back on track, so read on.
Eating a balanced diet and maintaining a healthy weight is a long-term commitment to your future health. Many folks perceive weight loss or weight control as an aesthetic thing, but I am not just concerned with how we look, but the future of our nation’s health.
Interestingly, there are clear differences in how lifestyle affected health and disease over the centuries. In 1900 the three leading causes of death were tuberculosis (11.3%), pneumonia (10.2%) and diarrhea diseases (8.1%). Before the use of antibiotics and at a time when issues with sanitation presented a public health problem, leading causes of death were from infectious disease. One hundred years later in the year 2000, heart disease leads with most deaths (31.4%), followed by cancer (23.3%) and stroke (6.9%). Clearly, our lifestyle is the root of many of the metabolic disorders that now result in our demise.
Considering this, weight control is likely the most important thing we can work on to improve our nation’s public health. Prevention needs to come back into our nation’s focus. Not only do adults need to understand why it is important to maintain healthy weights, but they need to understand how critical it is to set healthy examples for their children. As it stands now, we will experience a generation of children who will not outlive their parents.
According to data published by the American Dietetic Association, many consumers have no idea what their own nutritional, weight or diet status is. Parents do not perceive their children’s nutritional status properly either, not recognizing the long-term health problems associated with overweight kids. In many cases, parents are disengaged from their kids eating habits and believe they will “outgrow” their weight; and they don’t know how to help.
So everyone’s New Year’s Resolution should be this: Start being a good role model for all of the children around you; if not for yourself, then for them. Here are some easy steps to get you started:
1. Don’t skip breakfast. Have a high fiber, low sugar bowl of cereal with 1% or non-fat milk every morning. Alternate days with a toasted oat bran English muffin or other low fat whole grain. Spread your toast with a dab of peanut butter and include a glass of low fat milk or real orange juice.
2. Get help. If you can’t do it on your own (and most can’t), find the help and support you need. Ask your doctor to refer you to a registered dietitian or health educator; find out what your insurance or employer covers and take advantage of all services; look at any out of pocket costs as a true investment in your future (the cost of a visit with a registered dietitian is equivalent to a visit to the beauty shop or nail salon).
3. Read. There are many good publications available, just be sure your sources are credible. Health or Men’s Health magazines offer sound advice and are readily available; peer-reviewed websites such as the American Heart Association (www.americanheart.org), the American Dietetic Association (www.eatright.org), and the American Diabetes Association (www.diabetes.org), can all be trusted. Simply reading won’t take off the pounds, but it can inspire you and help you understand why it is so important to do so.
4. Add daily activity instead of finding ways to avoid it. Park your car and walk around town. Use the steps more at home instead of trying to conserve trips. As we have more daylight, take a daily walk after dinner. Involve your children in your activity. Start a “Saturday Morning Hike” event and allow each family member to choose a location or trail. Woodcock Dam, Ernst Trails, or Allegheny’s fields offer nearby trail walking. Or simply chart a course on the sidewalks in town.
5. Buy less processed food. The convenience of frozen, boxed, dehydrated, and microwavable foods has had its advantages, but is taking its toll on our eating habits. Purchase less. Sure a frozen bag of plain (no sauces) vegetables is great to have in the freezer, but the multitude of other high fat, high sodium, high calorie frozen items is not so good. Eat from the basic food groups: fruits, vegetables, breads and grains, meat, eggs, dairy. Think fresher for 2009: Browse the Market House weekly to purchase local produce, stick with the fresh produce selection at our local markets, find simple recipes to make cooking dinner easier, yet still healthier. Learn how to bake bread.
My list could include ninety-five more tips, but this is where individual support comes in. There is no one answer or one diet prescription that fits everyone. We all have different lifestyles, different food preferences, different health profiles, and different nutrient needs, so getting the help you need from a nutrition professional may definitely be the answer for your future, and future generations to come. A healthy, happy new year? It is all in your hands.
Rust is a licensed, registered dietitian and nutrition coach who has a private practice in Meadville (www.rustnutrition.com). She is a nutrition instructor for Penn State’s World Campus and a licensed provider for Real Living Nutrition Services®. For more information about her online weight loss counseling and nutrition coaching service, visit her Web page at www.rosannerust.com or contact her at Rosanne@rustnutrition.com.
©Rosanne Rust 2009