VA Pittsburgh Healthcare System

MOVE! With US into Spring

Could you use a spring makeover? In addition to assessing the needs of your home and vehicle after the long, cold winter, consider taking personal stock of your lifestyle habits.

Does your body mass index (BMI) peg you at being overweight or obese? Do you spend at least 30 minutes a day on moderate to vigorous exercise?

Is your diet FLAVORFUL?

• F - 2 or more servings of fruit each day
• L - liquor; think red wine. No more than 4 oz. per day for women and 8 oz. per day for men.
• A - almonds, pistachios, walnuts and other nuts; at least ¼ cup per week
• V - veggies; 2 or more servings of brightly colored vegetables each day
• O - monounsaturated olive or canola oil for cooking or salad drizzling.
• R - red meat limited to less than 11 oz. per week
• F - fish; at least 5 oz. of wild salmon and /or tuna each week
• U - unprocessed whole grain; at least 1 serving a day
• L - Legumes; 2 or more servings of ½ cup cooked beans each week

Make your health a priority. Let us help you to be your best.

Ask the Experts

What are some common barriers to weight loss?

"I get frustrated because I don't see results fast enough."

Most people gain weight slowly over time, even years. You will be more successful at keeping weight off if you lose it gradually and not over a short period of time. Losing 5% to 10% of your current body weight can have health benefits.

It's also important to track your success at making changes. For example, if your goal is to go on a 15-minute walk each day during your lunch break, then consider accomplishing this goal as a success. Results on the scale may be more gradual, but you are still making positive changes.

"I don't have the will power to stick to a plan."

You don't have to change everything all at once. Try making one change at a time, like decreasing portion sizes, then after that has become routine, make more changes. It can also help if you have friends or family who are making changes with you.

"Can't I just skip meals to lose weight?"

It's important to eat enough, but not too much. Skipping meals isn't the answer for long term success at managing your weight. The goal is to pick the best food and beverage options in the right amounts. Your Daily Food Plan shows you what and how much to eat and drink from each food group. Stick to your plan instead of skipping meals.

If you have a question you would like us to answer, please e-mail Allison.Morell@va.gov.

Body Benefits

How to Spot a Fad Diet

A fad diet is a weight loss plan or aid that promises dramatic results. These diets typically do not result in long-term weight loss and they are usually not very healthy. In fact, some of these diets can actually be dangerous to your health.

There are many fad diets: fat-free, very-low-carbohydrate, high-protein, or those that focus on one particular food, such as grapefruit or cabbage. Many of these diets may lack major nutrients, such as dietary fiber and carbohydrates, as well as selected vitamins, minerals, and protective phytochemicals.

Fad diets often are appealing since they promise weight loss that is very quick and easy. However, most of the weight lost using a fad diet is water and muscle mass, so the weight is easily regained once the diet is stopped.

The bottom line is simple: if a diet or product sounds too good to be true, it probably is. There are no foods or pills that magically burn fat. Think twice about "diets" that:

• promise a quick fix
• sound too good to be true
• contain lists of "good" and "bad" foods
• include recommendations made to help sell a product
• claim to help you lose weight very quickly (more than 2 pounds per week)
• make a promise like "no need for exercise"
• completely eliminate food groups, promote use of specific food combinations or rigid menus.

Devoting yourself to a lifestyle that includes regular exercise and eating a variety of foods with moderate portions is still the best method to lose weight and to keep it off.

Source: Academy of Nutrition and Dietetics; Cleveland Clinic Online

Health Tip of the Week

Did you know that you can build willpower like you build a muscle? You exercise it over time.

Researchers found that people who stuck to a diet and exercise regimen lost weight and did better on a test of self-control after 6 months. The key is to hang in there to reap the reward of healthy habit development.

Get more health tips!

Healthy Recipies

Spinach Smoothie

Looking for a fast and tasty way to get more veggies into your diet? Follow our simple recipe for a spinach smoothie!

Video courtesy of Nutrition and Food Services

Mediterranean Crunch Salad

• 1 can (15 oz.) no-salt-added garbanzo beans, drained
• 1 cucumber, chopped
• 1 cup small broccoli florets
• 1 cup grape tomatoes, halved
• 1 cup finely sliced kale, tough stems removed
• 1/2 cup finely chopped red onion
• 2 tablespoons finely chopped Kalamata olives
• 3 tablespoons red wine vinegar
• 1 clove garlic, minced
• 1 tablespoon chopped fresh parsley
• 1 teaspoon chopped fresh thyme
• If desired, salt and pepper to taste

Combine all ingredients in a large bowl. Chill at least 1 hour before serving.

HOT TIP: Serve the salad as a side dish. Pair with grilled chicken, a turkey burger or veggie burger.

Servings: 4

Nutrition Facts per Serving:

• 130 calories
• 4 g total fat
• 0 g saturated fat
• 0 mg cholesterol
• 140 mg sodium
• 21 gm carbohydrate
• 5 g dietary fiber
• 6 g protein

Source: Whole Foods Market

MOVE! for Your Good Health

• Take the stairs instead of, or in addition to, the elevator.
• Park your car farther away from stores or your workplace.
• Consider walking on a treadmill or riding a stationary bike while watching your favorite TV shows.
• Set the alarm on your computer every 1-2 hours to get you out of your chair, if only for a few minutes.
• Consider a walking business meeting.

Questions and comments should be directed to Melanie Erskine at 412-822-3114. For more information, please visit www.move.va.gov.