Vim & Vigor - Winter 2016 - University of Virginia - 17


So let's take it slow, making one simple change every day or two for a total
of 19 small changes over 30 days. We
started on a Sunday; you, of course, can
start whenever you feel the time is right.
DAY 1 (SUNDAY): Prepare for the
workweek by packing snacks you can
keep in your desk drawer, like a healthy
trail mix or dried fruit, advises Marjorie
Nolan Cohn, a registered dietitian
nutritionist and spokeswoman for the
Academy of Nutrition and Dietetics.
DAY 2 (MONDAY): "Make breakfast
a priority," Crandall says. "It sets the
tone for the rest of the day." Consider
a hard-boiled egg and low-fat cottage
cheese for a high-protein meal that will
leave you satisfied.
...
DAY 4 (WEDNESDAY): Pass on soda
at lunchtime and sip on water instead.
...
DAY 6 (FRIDAY): Don't want to miss
happy hour? Go ahead and participate,
but opt for a wine spritzer, which waters
down the vino, cutting the alcohol,
sugar and calories.
DAY 7 (SATURDAY): Date night! Skip
the pasta and choose a fish or grilled
chicken dish instead.
DAY 8 (SUNDAY): For brunch, get in
the habit of forgoing high-carb pancakes
and French toast. "I encourage my clients to do an omelet-something that
has a more solid protein," Cohn says.
DAY 9 (MONDAY): Replace the mayo
on your sandwich with mustard to cut
calories but retain flavor.
DAY 10 (TUESDAY): Go to bed early.
"It's been proven that ... sleep plays a
major role in weight loss-and in keeping
weight off," Cohn says. Sleeping about
eight hours a night can regulate hormone
levels and help minimize cravings. "Plus,
if you go to bed before 11 p.m., you won't
have that midnight snack."
...
DAY 12 (THURSDAY): Read the
menus of your favorite restaurants and
choose a few nutritious go-tos. "You can
get perfectly healthy takeout," Cohn
says. Look for meals with lean proteins
and plenty of veggies.

DAY 13 (FRIDAY): Get rid of all the
chips in your pantry. If you feel you
need to snack on something crunchy,
Crandall suggests almonds.
DAY 14 (SATURDAY): Hit the
farmers market for fresh fruits and
vegetables-in as many colors as you
can find.
...
DAY 17 (TUESDAY): Progress check!
And no, not the number on the scale.
People often have unrealistic expectations of how quickly they'll lose
weight once they start a healthy eating
plan, Cohn says. "Are you feeling better? Is your skin clearer? Are you able
to concentrate at work better?" she
says. "What other positive things are
you feeling?"
...
DAY 20 (FRIDAY): Try another
change to happy hour. "Drink a glass
of water before each glass of alcohol,"
Crandall says, to decrease liquid calories.
...
DAY 22 (SUNDAY): Get ready for
the workweek. If your office has a
freezer, Cohn suggests bringing precooked chicken, veggie burgers and
vegetables to microwave for lunch.
DAY 23 (MONDAY): Start ordering
your burger without the bun to cut out
calories and waistline-expanding carbs.
...
DAY 26 (THURSDAY): Make it a
habit to ask your waiter about replacing
french fries with a fresh veggie.
DAY 27 (FRIDAY): Having a hard
time passing on luscious desserts? "Fruit
is always a great option," Crandall says.
You can even drizzle some melted dark
chocolate over it.
...
DAY 29 (SUNDAY): Change up your
morning java. Swap out full-fat milk for
a low-fat version or milk substitute, and
lay off the sugar. Try cinnamon or nutmeg to flavor coffee instead.
DAY 30 (MONDAY): Make a commitment to build on your successes. Small
changes, Cohn says, lead to a healthier
lifestyle that you'll be able to maintain
over time. So keep going! n

GET MOVING
Whether you're on Day One or
Day 30, you'll always help your health
by adding exercise to your routine.
"Research shows-and this is
really interesting-we make better
food choices when we exercise," says
Marjorie Nolan Cohn, a registered
dietitian nutritionist with the Academy
of Nutrition and Dietetics. "It's that
I-don't-want-to-ruin-it mentality."
Here are a few simple ways to
get exercise:
JUST WALK You don't need to set
foot in a gym to have an impact on
your health. Get a pedometer and
aim to up your distance each day-
even if it's just a few more steps.
ADD IN SOME STRENGTH
TRAINING A couple of days a week,
do some simple weightlifting. A trainer
can help you learn proper form.
GAUGE HOW YOU FEEL Focus on
the positives without worrying about
your scale or your pants size. "It's
going to take many months to see
definition in your biceps," Cohn says.
"But how you feel ... is something
you'll notice right away."

APP

How Are
You Feeling?
When you make positive changes
in your diet, you'll likely feel the
difference. But it's easy to overlook small signs of progress. Try
documenting them with an app
like Symple, a symptom journal.
Learn more at sympleapp.com.

WIN TE R 2016

17
http://www.sympleapp.com
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