Jackie Stewart's Healthy Living Newsletter Fall 2010

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Make a list of your weight loss goals and personal motivators. Keep them at home and at work so you can use them to motivate yourself throughout your day.
These winter months can be very hard both physically and mentally. It’s easy to lose focus a few weeks after New Year’s Day, so continue to remind yourself you’re worth the effort every day.
Before going to social gatherings, come up with strategies on how to handle the temptation to overindulge.
When it’s cold outside, we will usually wear big heavy clothes. In doing so, it can be easy to put a few pounds on. So put out your favorite tank top or swim suit, or a picture of one you don’t own yet, in plain site as a reminder that losing weight now will get you ready for next summer.
Sleep is important for health and weight management. At night or before you go to bed, write down your thoughts and make a list of things to do the next day, to clear your mind so you can get a restful night’s sleep.
Pictures say a lot so take a picture of yourself and every month thereafter to compare them to see how eating right and being active has helped you reshape your body.
Each time you reach one of your goals, get in the habit of rewarding yourself with things that will motivate you to achieve your weight loss goals and keep weight off long term.

Don’t let the cold air stop you from getting outdoors! If it’s raining, snowing or just freezing cold, bundle up and get outside. You’ll burn more calories being in the cold.
Once a week plan or join in on a group activity such as work out DVD’s or an group exercise class inside (if it’s too cold outside) or hiking or playing in the snow. Doing activities with friends and family can be very helpful during weight loss and can make staying active fun.
Winter tends to keep people inside watching TV. Keep in mind you can be active while watching TV. Such as jumping jacks, crunches, pushups and repetitions with hand weights during commercial breaks. Or invest in a treadmill or a stationary bike to use while you watch your favorite show.
This time of year people tend to travel more to warmer places. Take advantage of the opportunity by getting out and seeing the sights. Take a walk near or around a hotel. Most hotels will have a gym, make use of it. Pack resistance cords or a workout DVD.
Cold weather has a tendency to make our joints feels stiff and achy. Therefore it’s even more important to keep moving during these cold months.

If you still have any Holiday deserts or cookies stashed away, divide them into single serving portions. It will help you be more aware of how much you’re eating. You can also always give them away to friends or family. You are more likely to stay on track if temptations aren’t constantly surrounding you.
This time of year also brings more people to restaurants. So when you dine out choose meals with lots of vegetables. By doing this you will cut out a lot of un-needed calories and feel more satisfied.
At parties or dinners it’s easy to lose track of how much you’re eating. So next time scout the food selection without a plate in hand. Otherwise you’ll be tempted to pile it high. This will help you make a better decision about how much you want to eat.
This time of year can be stressful and very emotional. Instead of giving in to emotional eating, I recommend making a list of healthier alternatives. Such as if you were stressed out, take a nice relaxing candle lit bath. If you’re sad call a friend or a loved one or whatever would make you happy.

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