Posting Calories on Menus Changes Behavior

New York City was one of the first places to require restaurants with 15 or more locations to post calorie content for food items on the menu. There are now over 20 states, cities, and countries that are following suit, including California, Philadelphia, and Westchester County, NY. Lawmakers were hopeful that this would change the behavior of consumers and begin to impact the overweight and obesity rates.

A survey conducted by Technomic, Inc. found that the postings are indeed changing behaviors. When surveyed, 86 percent of New York City restaurant-goers were surprised with the number of calories listed on menus or menu boards. In addition, 90 percent of them claimed that the calorie count was higher than expected. The result was that 82 percent say that seeing the number of calories is affecting what they order and 60 percent say it is affecting where they visit.

When restaurants post nutrition information out in the open, that allows us to be better informed consumers. We are making the choice for ourselves to eat healthier options because we are much more aware of what is going into our bodies. I only hope that more cities follow suit so that we will continue to change what and where we are eating.

Nutrition Info at Restaurants

One of the tips I always give people looking to lose weight or stay healthy is to check the nutrition information on restaurant food before you go so that you can make an informed decision. Restaurant portions are huge and some will cost you more than your daily intake of fat and calories. Couple this with the fact that as Americans, we spend almost half of our food budget eating out, and you can easily see why we need to take control.

Restaurants seem to be making it easier for us to make an informed decision. Olive Garden and Red Lobster just released their menu's nutrition information, which wasn't previously available. And here in Massachusetts we are trying to get the law changed to require restaurants to post calorie and fat content on the menus, just like NYC and California.

If the restaurants you dine at regularly do not make nutrition information readily available, contact management and ask to see it. The more that we, as consumers, demand to see this type of thing, the more responsible restaurants might become in posting it as well as creating some healthier meal options.

Do You Have Goals?

Here we are, just three days into the New Year and some of you may have already broken your New Year’s resolution(s). If you have, don’t feel bad; many people don’t end up following through with the resolutions they set. However, there is an easy way to make sure you stay on track. Try setting goals rather than resolutions.

The number one New Year’s resolution is to lose weight, but we know that many people aren’t successful with this. It can be difficult to lose weight, and it takes a lifelong commitment to keep it off once you do lose it. So doesn’t it make sense that setting a broad resolution to “lose weight” isn’t going to get you to where you want to be?

If you’re ready to make some changes, and actually stick with them this year, try setting SMART goals. You can read more about how to do this on this simple worksheet. You must map out the steps you plan to take that will help you reach your goals. Make sure that your goals challenge you, yet are still attainable. You can successfully change your life if you go about it the right way. Sign up for our newsletter to get more great tips on setting and reaching your goals for 2009.

Your Reason For Being Healthy

Did you know that you are much more likely to stick with exercise if you’re doing it for the right reason? Many people begin exercising because they want to lose weight, look better, or tone their bodies. While these are all great reasons, you have a better chance of keeping up with your routine if the reason for starting is that you want to improve your health or quality of life.

Researcher Michelle Segar, PhD. found that women ages 40 to 60 who exercised with a goal of overall well-being were 34% more likely to stick with it than those who were only doing it to lose weight. It was also found that women who exercised to maintain their weight stuck with it more so than those who felt pressure to lose weight.

If your main goal for exercising is to lose weight, it’s easy to talk yourself out of going to the gym or getting outside to go for a walk. Many people use the excuse that they can always exercise tomorrow or that it’s just not that important. When you do it for your health you realize that there are more dire consequences to not taking care of yourself.

Your health will truly suffer if you don’t take care of it properly. When you’re deciding to start an exercise routine remind yourself of why it is so important to you. Find ways to continue reminding yourself of this every time you work out.

What Do You Expect?

Every morning when I wake up I pour myself a cup of coffee, turn on my computer, and spend the next 45 minutes or so checking emails and doing a bit of work. Occasionally, I try to fit in a yoga video before my shower to give myself a little energy for the day. My goal is to get out the door by about 7:40 so I can be at work at 8. Yet I never seem to leave before about 7:53, which in turn causes me to arrive at work later than I expected.

The funny thing is, every day I’m surprised when I don’t get out the door on time. Although I don’t take any action to correct my behavior, I always think that today things will be different. Are there areas in your life where you continue to do the same thing over and over again and expect different results? The only way your life is going to change is if you take charge and change it.

Do you need to lose weight? There are only two ways to go about doing so – exercising more and/or eating less. If you’re not doing either of these things, you can’t expect the weight to simply come off. Just because you desire something doesn’t cause it to happen. Maybe you need to reduce your level of stress because it is causing harm to your health. Yet you don’t take the necessary steps such as journaling, exercising, or simply taking time out of your day just for you.

The first step to changing is to identify the area that needs work. Once you know what that is, write down two or three actions that will help get you there. Post those in a place where you will see them every day so you can be reminded of what you need to do. And remember, doing the same thing over and over again will not get you different results.

The Best Way to Start Thanksgiving

For the past three years I have spent my Thanksgiving morning at the gym with my favorite spinning instructor. There was no better way to start the day than participating in something I love. It always reminded me of how thankful I am to have good health and the opportunity to continue to stay healthy. Not only that, but starting off one of the most over-indulgent days of the year at the gym really prevented me from going too crazy at Thanksgiving dinner.

Have you ever noticed that when you work out you have more of a tendency to continue with healthy habits throughout the rest of the day? You know how much effort it takes to burn off a few hundred calories and it makes you think twice about that second (or third!) slice of pie. This year I don’t have a gym membership but I do plan to go for a long walk and enjoy a beautiful morning.

I challenge you to get some exercise at some point on Thanksgiving Day as well. I know it’s a busy day, and even busier if you are hosting, but there is always something you can do. Even if it means three activities for ten minutes each, every little bit helps. If you are fortunate enough to be in good health show your thanks and do your part to keep it that way.

How to Use Fresh Herbs in Every Dish

Cooking with herbs such as basil, cilantro and parsley, among others, is a great way to add flavor to dishes without having to add salt. Herbs also provide a great antioxidant boost. When I buy herbs I usually find that I cannot use them up entirely before they go bad. A great solution for this is to freeze them. By doing so, they will last for up to two years.

Next time you buy fresh herbs use what you need, then chop up the rest in the same way you would for a recipe. Place them in ice cube trays and fill with water. Once they're frozen simply pop them out and store them in freezer ziplock bags.

These are best used for soups or stews, but can also be used for a variety of other dishes. If you are cooking soup throw in as many ice cubes as necessary. Enjoy the savings you'll reap and the flavor of fresh herbs.