Get Some Sleep

Here is the latest email from Dr. Jacobs.

Are you in control of your emotions?

Chronic stress, illness, and even fluctuating hormones can all affect how well we handle daily problems. But one culprit of uncontrolled emotions that we often overlook is inadequate sleep. When we don't get enough rest, the emotional centers of our brain become more active. In fact, sleep-deprived people in a U.C. Berkeley study reacted 60% more dramatically to negative images than those who had plenty of sleep. If you find yourself feeling overwhelmed by minor troubles, first take a look at your sleeping habits.

Get some sleep AND some exercise!

Distract Yourself from Stress

Here is a summary of my Weight Watchers meeting on December 8, 2009.

With all the events that take place in December it is nearly impossible to go through one second without experiencing Stress. Learning to control and distract yourself from stress is a key skill to long term weight loss management!

Here are a few of the tips and suggestions we discussed in the meeting last night:

*Listen to music - ha your music, not Hannah Montana or the Jonas Brothers but your favorites. Sing along and enjoy it. Let it soothe your stress.

*Exercise - Studies have proven that activity relieves stress. Whenever you start feeling tense take a walk, stretch, get your blood pumping. Maybe even dance along to some music.

*Keep your hands busy - Clean, knit, scrapbook, paint, read a book….all of these help to get your mind off your worries.

*Vent - Let it all out…phone a friend and just tell them all about your problems. Everybody feels better after a good vent session. Sometimes just crying…letting all your tension seep out of your eyelids.

*Make time for relaxation and yourself - Take a nice hot bubble bath and lock the door, sip on a glass of wine or even get a message. Reward yourself for all that you have achieved. You deserve it!

*Learn to say no - This time of year it seems like everyone needs something and it seems to be your time! You don’t have to go to all 10 Christmas parties you have been invited to and you definitely don’t have to meet everyone’s demands.

*Enjoy a peppermint - Studies show that something in peppermint oil helps to ease the mind and relieve tension. Also it is a sweet snack that can help curb your appetite and keep you from binge eating.

*Post it note your success - Start placing post it notes around your home/work/car reminding yourself why eating healthy through this season is a priority for you. Congratulate yourself on your success so far. Tell yourself that you can do it!

Get Fit Tip

Here is the latest email from Dr. Jacobs.

Why Less Exercise May Be Enough Exercise

Finding it hard to squeeze in your workout or your walk this time of year? Don't sweat it. Sometimes, less still cuts the mustard.

As long as you pick up the pace, that is. In a study, people who cut back on their walks but turned up the burn when they did get out there still boosted their cardiovascular endurance.

Keeping the Pace

Sure, frequent exercise is still better for you -- for a bunch of reasons, ranging from better cholesterol levels to better weight control. But the new research shows that you can cut back a little on frequency and still keep yourself in pretty good shape if you make some adjustments. And it's a good idea to do so, because then your body will be ready, willing, and able to do more when you get more time.

No Time? No Excuse

Why should you care about your cardiovascular endurance, anyway? Because a 5-year study showed that a mere 10 percent improvement lowered people's risk of mortality by 15 percent, compared with no cardiorespiratory improvement. So don't chuck your workout altogether this holiday season. Cut back if you must, but work harder. Or chunk your 30-minute walks into three 10-minute sessions. Your heart will thank you in the New Year.

Roasted Red Pepper Chicken

Roasted Red Pepper Chicken

Ingredients
1 12 oz bottle roasted red bell peppers, drained (find them in the condiment section)
2 teaspoons lime juice
2 tablespoons chopped fresh cilantro
1 teaspoon salt divided
8 (6 oz) skinless, boneless chicken breast halves
½ teaspoon pepper
Cooking spray

Instructions
1. Prepare grill

2. Place peppers, olive oil, cilantro and lime juice in a blender. Blend until smooth. Add 1/3 teaspoon salt. Set aside

3. Sprinkle remaining salt and pepper on the chicken. Grill chicken 5 – 6 minutes on each side, or until done.

4. While the chicken grills place pepper mixture in sauce pan and heat.

Yield 8 servings (serving size: 1 chicken breast and 3 tablespoons of sauce.; Points: 5

Award Winning Oreo Balls

Oreo Balls

Ingredients
8 oz cream cheese, softened
1 pkg Oreos (not double stuffed)
1 pkg Almond Bark

Instructions
Twist ...Oreos and take apart. Scrape cream from cookies and put into large bowl. Add cream cheese to bowl and cream together.

Put remainder of cookies into a Ziploc bag and seal. Use a rolling pin to finely crush. Add finely crushed cookies to the creamed mixture and stir. Roll into 1-inch balls and chill.

Melt almond bark. Dip cookie balls into almond bark and place on wax paper covered cookie sheet. Let set and enjoy!

Makes about 3-4 dozen
Points: it depends on the size of the oreo balls, smaller balls less points

Happy (late) Thanksgiving!!

Happy (late) Thanksgiving!! Can you believe that it is already December? I can’t. Time has just gone by so quickly this year, that I feel like I need to just hold on for the ride. Jon and I had such a great Thanksgiving. We actually had two Thanksgiving dinners which made it that much more special for us. I was able to track almost every day last week and even though I ate too much I still wrote everything down, which is important. As soon as the holiday was over I got back on track on Saturday. I made sure that I was exercised on Monday as well. I refuse to let Thanksgiving throw me off the wagon. I hit a few bumps, but they were minor.


I hope that you all had a great Thanksgiving. I am glad that we could learn from this experience and will have the opportunity to apply what we have learned over the Christmas holiday.

Holiday Eating

Here is the lastest email I received from Dr. Jacobs.

Now that Thanksgiving is over, some of us are ready to make new goals NOT to eat so much. If that is you, here is a great article on holiday eating as we go into the Christmas season:

Holiday Eating

12/01/2009
Ready or not—the holidays are here. The malls are decorated and the buzz of the season has started. It’s that time that we get to enjoy our friends and family, but often holiday feasting means extra pounds on the scale. The holidays give new meaning to the saying, “eat, drink, and be merry”. Instead of worrying about gaining or losing weight this year, focus on maintaining your weight—be steady on the scales.

Here are some tips to prepare you for your holiday adventures:
• Start the day with a well balanced breakfast. It is not best to “save up” calories for a celebration later by not eating until late in the day when you are hungry and high fat options are awaiting you.

• Make a plan to eat a good variety of healthy foods. If you are going to a party where you can bring a dish, prepare a low fat option of a traditional dish or bring fresh fruit or veggies. Many recipes can be modified to be lower in calories and fat.

• Select a smaller plate. You may need a little assistance with portion control and this trick really helps to build awareness. We know the larger the plate, the more food you will eat.

• Do not deprive yourself. “It is not DEPRIVATION but LIBERATION through MODERATION”. Pick out your favorites and have a small portion, instead of a whole piece or larger portion.

• Eating slowly will help you know when you are full and satisfied. Try sipping a calorie-free beverage between bites. Use more of your time in conversation instead of over eating. Remember that it takes 20 minutes for your brain to get the signal you are getting full.

• Stay away from seconds. Before you head back to the serving line, ask yourself if your stomach is hungry or is it just your head.

• Keep your exercise routine at all costs. Without physical activity, you burn fewer calories and it is very easy to take in more calories than we need. Don’t wait until the New Year to start your fitness program.

• Watch your beverages. Avoid alcohol, sodas, and concentrated juices. These add calories without a lot of nutrition. If you are going to have a caloric beverage, alternate with a non-caloric beverage. Water will quench your thirst, cleanse our palate, and aid in digestion.

• Remove the temptations. Pack the leftovers for others to take with them so you can get back to your regular eating habits.
Food and celebrations will always be a major part of the holiday season and there is nothing wrong with that. Remember to eat in moderation and maintain a good variety of foods. Happy Holidays!

By Colleen Loveland, M.S., R.D., L.D., C.D.E., Cooper Clinic Nutrition.