Healthy Guidelines Part 2

Here is a summary of my Weight Watchers meeting on October 27, 2009.

We finished up our good healthy guidelines.

Here is a quick review:

Liquids
The Guideline – 6 8-oz Glasses per day
What Counts – All liquids – except alcoholic beverages – best choice is still water
Why they're important – Keep you hydrated. Needed for temperature regulation & proper function of body cells, tissues and organs
Best Tips for getting them: use mix ins…there are tons of varieties at the stores to choose from, always carry a water bottle with you- keep spares at work and in your car

Healthy Oils
The Guideline – 2 tsp. per day
What Counts – Olive, canola, safflower, sunflower, or flaxseed. Avoid saturated & Trans fats
Why they're important. – Contain vitamin E & essential fatty acids. May help lower risk for heart disease & stroke. Essential for proper body & brain function. Help absorption of A, D, E, & K.

Vitamin Mineral Supplement
The Guideline –1 per day
What Counts – any supplement that contains no more than 100% of RDA for vitamins & minerals
Why they're important. - Ensures that your nutritional needs are covered and helps to keep your metabolism functioning properly
Best Tip: Try a children’s vitamin to find one that is gentler to your stomach. They have popsicles, gumballs, gummies, suckers, oh and you can’t forget the Flintstones

Activity
The Guideline – At least 30 minutes a day most days of the week
What Counts – All activity counts, including gardening & housework
Why they're important- Keeps you healthy & fit while you lose. Helps keep weight off once you’ve lost it. Helps prevent the excess skin flab that people get when they lose weight without exercising
Best tips: Start slow & build up. Mix it up. Find something that makes you happy and you have fun doing.

Sugar & Alcohol
The Guidelines: Limit your intake – Women no more than 1 alcoholic beverage a day – men no more than 2
What counts: Desserts, cakes, cookies, candy, sweetened beverages & alcohol
Why it’s important – Sugar & alcoholic beverages contain empty calories with few or no nutrients

GHG for liquids, oils, vitamins, activity & sugar can help you make healthier choices as you lose weight, AND helps you work toward shaping & overall healthy lifestyle that supports long-term weight maintenance. Knowledge & Strategies you gained today and last week can help you LIVE the guidelines.

Really try to focus on upping your intake of the GHG’s. If you’re getting in 3 now try to get in 4 this next week. If you are already a master of the GHG’s (by the way you rock) keep up the practice and remember how much of an impact it is having on your health.