Resolutions: To Achieve or Not to Achieve

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This week’s tip for a successful resolution is:

Make your resolutions achievable

  • Losing 15 pounds in the next 3 weeks to fit into that bathing suit for your vacation to Mexico is not very realistic
  • however, losing 1-2 pounds per week for the next 3 months is.

Don’t bite off more than you can chew

  • When I go over diet and nutrition for the gestational diabetics, I tell them to first focus on eating the correct amount of carbohydrates at each meal and snack. We will then come back and fine tune the type of carbohydrate at later visits.
  • Don’t focus on the 100 pounds you would like to lose but a 5-10% weight loss. This means that if you weigh 200 pounds, then you only need to lose 15-20 pounds. Then lose another 5-10%.
  • Don’t try to lose 20 pounds in a month, prepare to run your marathon in 3 months and decide to train for a body building competition at the same time. Keep it simple and focus on one resolution at a time.

MacArthur OB/GYN’s Resolutions for 2010

Here are some of the ways the staff is keeping their resolutions achievable.

  • Of the MA’s that are losing weight, one has set a goal of 10 pounds in 3 months, the rest are competing with each other to see who can lose the most weight in 3 months
  • The MA’s that are eating more vegetables or keeping their carbohydrate servings appropriate are losing weight but much slower, about ½ to 1 pound per week
  • We learned today about complex carbohydrates changing our breads, pastas and rice to whole grain

Complex Carbohydrates

I mentioned previously simple carbohydrates. We are now going to start talking about complex carbohydrates or whole grain foods.

Complex carbohydrates:

  • Made up of longer chains of sugar molecules
  • Enter the blood stream at a steady rate giving you a consistent level of energy
  • Help prevent those highs and lows simple carbohydrates can give you
  • Contain fiber making you feel fuller longer
  • Fruits and vegetables are considered simple carbohydrates, but the fiber in them slows down their digestion

If you are between the ages of 19 and 50, you need 6 servings of complex carbohydrates per day. If you are over the age of 50 you only need 5 servings per day. One serving of a carbohydrate equals 15 grams or ½ cup cooked pasta or rice.

I know this sounds complicated but what I try to do is have one serving of carbohydrate for breakfast, 2 for lunch, and 2 for dinner. I save that last serving for the unknown because I never really know when I’m going to leave the office and what I have originally planned to eat changes. I can’t tell you how many times I’ve walked in the door at 7:00 pm and one of my kids invariably has a school project that is due the next day and they need a large Styrofoam ball. So instead of preparing the meal I had originally planned, I am now on my way to the nearest craft store.

I may also snack on something during the day that I was not really planning on. For instance, one of the doctors brought in some bagels and I really wanted one. So I enjoyed half a bagel with a little of the low fat cream cheese as a morning snack.

Breakfast

½ cup eggs
1 slice Whole-wheat bread

Snack

Cheese
5 crackers

Lunch

Chicken breast
Salad
½ cup potato

Snack

Yogurt

Dinner

Hamburger
Whole-wheat bun
Salad

So how do you know if what you are purchasing is a whole grain or a complex carbohydrate?

  • You must read the ingredient list on the package. Unfortunately, you cannot simply rely on what the
    package advertises. Just because the bread label reads “wheat” bread does not mean a whole grain was used or that it is 100% whole-grain.
  • Look for the nutrition list and look at the list of ingredients. What you don’t want to see is “enriched flour”.
    Enriched flour is white flour. In other words, during the
    processing they have removed the outer covering of the grain.
    That outer covering has the majority of the fiber and nutrition
    of that grain.
  • Look for key words such as whole wheat flour, multi-grain flour, stone ground

Grilled Chicken with Roasted Vegetables

(This is one of my favorite things to fix. Make this recipe your own by changing the chicken marinades and the vegetables you use).

1 package any grill marinade mix of chicken, pork chops, beef

Your choice of vegetables:

  • Eggplant
  • Zucchini
  • Yellow squash
  • Onions
  • Bell peppers
  • Mushrooms
  • Red potatoes
  • Asparagus

Your choice of herbs:

  • Fresh or dried basil
  • Fresh or dried oregano
  • Garlic

Balsamic vinegar
Salt and pepper to season

Prepare marinade per package instructions. Marinate your choice of meat for about 15 minutes. Meanwhile, cut vegetables in large chunks. Place in 13X9 oven-safe pan coated with non-stick cooking spray. Place vegetables in pan and add basil, oregano and/or garlic and season with salt and pepper if desired. Sprinkle with balsamic vinegar if desired. Roast vegetables until tender in oven at 400 degrees. Put chicken on grill and grill until juices run clear.

Serving Size – ½ cup

Nutritional Information Per Serving of Vegetables:
Calories 170
Protein 5 grams
Carbohydrates 15 grams (without potatoes)
Carbohydrates 30 grams (with ½ cup potatoes)

Grilled Salmon with Rosemary

1 pound salmon fillet
2 whole lemons, sliced
Fresh rosemary sprigs, about 20
1 garlic clove, minced
1 tbsp. Dijon mustard
Nonstick cooking spray
Salt

Lay two pieces of foil on top of each other. Spray foil with non-stick cooking spray. Place lemon slices on foil. Top lemon with rosemary sprigs, reserving 2-3 sprigs. Strip rosemary stem of leaves and chop. In small bowl, mix the minced garlic, Dijon mustard and chopped rosemary. Spread on top of salmon. Place foil on grill and cook until salmon is opaque in center, about 20 minutes. Carefully remove foil and salmon wearing oven mitts. Cut salmon into 4 portions.

Nutritional Information Per Serving:
Calories 212
Saturated fat 2 grams
Total fat 12 grams
Carbohydrates 1 gram
Protein 23 grams

Serve with above roasted vegetables, salad and fresh fruit for dessert.

I am proud to announce that 2 more staff members have joined our group. Our weight loss for this week was 22 pounds!