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Healthy Eating

Weight Management
Nutrition

Interested in one-on-one nutrition counseling?
Health Management Services at Renown offers nutrition counseling (non-diabetes), a weight management program and sports nutrition counseling. Contact 775-982-5073 for details.

healthy eating

Talk to the experts at Renown Health about weight-loss.

INNERthin is a medically supervised weight loss program that addresses all aspects of weight loss.  This program provides the following:

  • A personalized fitness program that uses our private gym and trainer
    to teach you how to make exercise a part of daily life.
  • A series of behavior lectures designed to help you understand why weight
    loss can be so difficult, and teach you how to lose weight permanently.
  • An eating program that uses real foods, and is easy to follow.
  • Simple shopping guides and healthy strategies for eating out.
  • Learning healthy ways to cope with stress.

INNERthin at Sierra Family Health
2345 East Prater Way
Sparks, NV 89434
Phone: 775-352-3640
renown.org/innerthin


Smart Holiday Party Ideas

candles

If you’re throwing a holiday party, there are ways to offer your guests a terrific holiday feast without
sabotaging their healthy diets.  In fact, no one will no that your dishes are healthier alternatives!

Here are some suggestions that will make your party a success.

Simply Amazing Holiday Hors d'Oeuvres from Health Magazine Holiday Hors d'Oeuvres


Healthy Holiday Appetizers from ivillage.com

Renown Health wants to help you to make your holidays special.


Remember, Healthy Eating Is Not A Diet, It Is A Lifestyle
According to the CDC, “when it comes to weight loss, there's no lack of fad diets promising fast results. But such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run.”

But Did You Realize, Healthy Eating Can Help Prevent Breast Cancer?
No food or diet can prevent you from getting breast cancer. But some foods can make your body the healthiest it can be, boost your immune system, and help keep your risk for breast cancer as low as possible. (BreastCancer.org March 2012)

Can Meal Plans Help You Eat Healthier?
They sure can. By planning ahead and using pre-designed meal plans, you will know you are getting the right nutrition and calories and planning ahead gives you a better chance of maintaining a healthy weight.

Before you meet your friend for lunch, it’s good to know how many calories or points you can eat based on what you’ve eaten for breakfast or what you plan on eating for dinner.

Here is one example of a healthy meal plan from Weight Watchers
(More meal plans are available on Renown Tracker's Recipes Page)

Breakfast
1 boiled egg (1 ½ points)
1 slice toast (1 point)
Tsp low fat spread (1/2 point)

Lunch
Medium baked potato (2 ½ points)
Medium portion half-fat cheddar (2 ½ points)
Cucumber and tomato salad (0 points)

Dinner
3 Medium slices roast chicken (2 points)
2 small roast potatoes (3 points)
Mashed carrot and swede (0 points)
Gravy (tsp of granules) (1/2 point)
Ice-cream (1 scoop, any flavor) (2 ½ points)

Anytime Snacks:
100g blackberries (1/2 point)
Medium glass wine (2 points)
2 squares of chocolate (1 ½ points)
TOTAL WEIGHT WATCHERS POINTS: 20


In Addition To Staying Active,
It’s Important To Start Your Day With A Healthy Breakfast

Studies show that if you start your day with a healthy breakfast, you have a better chance of losing weight and maintaining a healthy weight.


Here Are a Few Healthy Breakfast Ideas

parfait

Yogurt Parfait
8 ounces of light yogurt mixed with 2 tablespoons nuts and 1/2 cup berries
Nutritional Information: protein: 17.8g; carbs: 56g; fat: 17.8g; sugar: 45.7g; fiber: 4.4g, Calories: 335

Egg Sandwich
One egg white, scrambled, on a whole wheat English muffin with 1 ounce Canadian bacon and 1 slice low-fat cheese
Nutritional Information: protein: 21g; carbs: 28g; fat: 4.8g; sugar: 6g; fiber: 4.4g, Calories: 336

Oatmeal
Steel-cut (or regular or instant) oatmeal made with 1/2 cup skim milk, 2 tablespoons nuts, and 1 tablespoon molasses
Nutritional Information: protein: 11.5g; carbs: 50g; fat: 8g; sugar: 19g; fiber: 6.1g, Calories: 334


How do I stop making excuses and make the commitment to lose weight?

Here are weight loss tips from WebMD to help you get results fast!

Cheryl Forberg, RD
“If you really want to get the scale moving, one of the biggest first steps is to lose the white stuff, like sugar, white bread, pasta, rice, and potatoes. It sounds simple, but can be a really big change. Most people don’t realize how much sugar and refined flour is in condiments, breads, tortillas, muffins, baked goods, and bagels. Start by replacing white bread, rice, and pasta with whole grains, and instead of cakes, cookies, and candies, eat more fruit.

Start recording what you eat in a food record. Just by writing down what you eat, you take ownership that you ate it -- and that can be a powerful motivator to eat more healthfully.

Click here for this handy WebMd portion-size guide that you can take with you.

Click here for WebMd’s Printable Food Journal


More Steps To Stay Motivated – Even When You Want To Quit!
Have you had a bad day or a bad week? You’ve eaten too much and you didn’t exercise? Sound familiar? Sometimes it’s hard to stay motivated each and every day and never screw up, especially when the scale doesn’t seem to move in the right direction….

Here are some simple tips to help you stay motivated:

  • Make the commitment-it's a decision that you make every day;
    keep a journal to encourage yourself,
    write a contract to yourself, write up your personal list of reasons for exercising, keep them handy and look over them when you feel like quitting
  • Set goals to work towards; think small, attainable goals; and make them measureable so you know when you reach them
  • Make it possible by preparing ahead of time; pack your gym bags; set out your snacks the night before; plan the day to include exercise
  • Foster discipline-make it a habit; create a ritual for yourself for starting your workout; have a regular set day and time; be honest with yourself about what hinders you and take steps to address it
  • Be flexible-allow yourself some leeway; don't have an "all or nothing" attitude-you will just end up frustrated and quitting; have a back-up plan
  • Have fun with your routine-make it an enjoyable time (or as much as it can be); find an exercise buddy, find an activity that you like; use music that stimulates you; reward yourself with something other than food!

Don’t Forget: Stay Accountable To Yourself & Your Team!


Healthy Eating for Weight Loss
from WebMd

Most health experts recommend eating a balanced, healthy diet to maintain or to lose weight. But exactly what is a healthy diet?

The basic components of a healthy diet include the right amount of:

  • Protein (found in fish, meat, poultry, dairy products, eggs, nuts, and beans)
  • Fat (found in animal and dairy products, nuts, and oils)
  • Carbohydrates (found in fruits, vegetables, pasta, rice, grains, beans and other legumes, and sweets)
  • Vitamins (such as vitamins A, B, C, D, E, and K)
  • Minerals (such as calcium, potassium, and iron)
  • Water

Click here for healthy eating recipes

 



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