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Conquer
cravings
Eat. Chocolate. Now!
When all you can think of is the
candy in your cupboard, is there
any way to resist your craving?
Yes—try riding it out. Most
cravings subside in about
20 minutes. So distract yourself
until it passes, maybe with a quick
walk or a chat with a friend.
But that’s not your only defense.
Here are more ways to help you—
and your whole family—avoid
overindulging in sugary, fatty, or
calorie-packed foods.
Make a swap.
Do you yearn
for something sweet? Try a
100 percent fruit juice bar or bake
an apple in the microwave. If you
crave a crunchy treat, try a salad
with crisp greens.
Brush your teeth after eating.
You’re less likely to surrender to
cravings with a fresh, minty mouth.
Scale back.
No food—even junk
food—has to be off limits. But go
easy on how much you eat. Choose
individually packed treats to help
everybody control calories.
NEW Y EAR ’ S RESOLUT IONS :
We make them and
break them. But here’s one resolution that can really stick:
Make eating well and moving more a goal for the entire family.
That will help everyone reach—and stay at—a healthy weight.
Adopting a scale-friendly lifestyle together ensures that
each family member has a built-in support system. Another
plus: No one—including any child—who needs to lose
weight will feel singled out.
Why a healthy weight matters
A healthy weight helps ward off the nation’s number one
killer, heart disease, which often begins in childhood,
says Yoojin Park, MD.
“Shedding extra pounds also reduces the risk of other
serious health problems that can affect kids and adults, such
as high blood pressure, type 2 diabetes and painful joints,”
Dr. Park says.
So how can you get everybody on board for a healthier
lifestyle?
To eat better and move more as a family, Dr. Park suggests:
Start your day with a healthy, high-fiber
breakfast.
Eating early in the day helps to jump-start your
metabolism, which helps with weight loss. High-fiber foods
like fruits, vegetables, whole grains, and low-fat yogurt allow
you to eat more food with fewer calories.
Make small changes for big benefits.
You might
serve salads tossed with a low-fat dressing more often or
gradually replace sugary sodas with sparkling water.
Stock up on lower-calorie snacks.
Smart choices
include fruit, raw vegetables with salsa or a low-fat dip, air-
popped popcorn, and unsalted pretzels.
Cook at home as often as possible.
It’s easier to
control calories and portion sizes this way. And—since
you’re a team now—have everybody pitch in.
Make mealtime family time.
Studies show that kids
eat more fruits and veggies and fewer fried foods and sugary
drinks when the whole family shares meals.
Be active together.
Enjoy each other’s company as you
take a family walk or bike ride or train together for a charity
run. When the weather keeps everyone indoors, have a hula
hoop contest, play exercise video games, or crank up the
music and dance around the living room. Commit to regular
workouts by putting them on the family calendar.
Challenge each other.
Give everybody a pedometer
and see who takes the most steps every day. As an incentive,
reward the monthly winner with a special treat.
Healthy changes
We’re in it
together
Help your family reach a healthy weight
Weight Loss
Where:
PeaceHealth
Internal Medicine Clinic
Info:
Two-hour group
class. Learn quick,
easy ways to help you
start on your path to
a healthy weight. Call
360-636-4943
for more
information and the next
available class. Free.
Yoojin Park, MD
Family Medicine
PeaceHealth Medical Group–
Lakefront
1718 E Kessler Blvd.
Longview, WA
360-747-5800
We can help with your
weight loss goals!
One-to-One Individual Weight Loss Program
Info:
Call
360-636-4943
for more information.
See page 6 for details.
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