Vim & Vigor - Winter 2016 - Community Healthcare - 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
YOURSELF
MOVING
What's the solution to getting in
shape when all you really want to do
is snuggle up on the couch to read a
book? Join the St. Catherine Hospital's
Well Walkers Club.
The Well Walkers Club meets
indoors monthly in East Chicago,
Highland and Whiting. It's a great
way to find walking buddies, take a
virtual walking tour around the world
and learn about ways to stay healthy.
You will hear from health experts and
receive free health screenings.
The club is free to join. New members get a pedometer and a log book
to chart their steps through various
countries. This year, the Well Walkers
are making a virtual trek through
Latin America.
Well Walker Mary LeVan says the
meetings motivate her to exercise.
"It's fun. We encourage each other
and earn points for our steps. I've
worked my way up from a few steps
to 5 miles a day."

CALL

Join the Well
Walkers Club
Well Walkers Club is open to
adults older than 18 who are free
of serious health problems. The
club meets monthly. For more
information, call 219-392-7135.

WIN TE R 2016

17



Table of Contents for the Digital Edition of Vim & Vigor - Winter 2016 - Community Healthcare

Contents
Vim & Vigor - Winter 2016 - Community Healthcare - Cover1
Vim & Vigor - Winter 2016 - Community Healthcare - Cover2
Vim & Vigor - Winter 2016 - Community Healthcare - Contents
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