Weight Loss

Dr. Hillary 

The beginning of a new year means (for many) a fresh start, new opportunities, and a chance to make things better or “right." We vow to eat less, exercise more, spend more time with loved ones, spend less money, etc. 

Since weight loss is a popular New Year’s resolution, I would like to encourage those who want to lose weight to start making permanent changes in their lifestyles. Since it took time to put on extra pounds, it will take time to lose the excess weight. Don't fall for weight loss programs that claim immediate results. There are no shortcuts to weight loss. Weight loss is a lifetime project that requires commitment and perseverance.

Weight loss and gain are directly related to the energy we supply our bodies by eating food and the energy burnt in daily activities. For weight maintenance, there needs to be balance between energy supply and demand. When there is more supply, the energy surplus turns into fat cells. It is only when there is more demand for energy that weight loss can begin.

The only goal of weight loss should be losing excess body fat. Losing water or muscle is not healthy and it does not improve appearance or performance! The two most important habits that anybody trying to lose weight should adopt are: developing healthy eating and getting enough physical activity. 

Developing Healthy Eating
Three square meals a day and nutritious snacks in-between are necessary for performance in our daily activities and overall health. Be mindful of your portion sizes and select foods high in fiber and low in fat and sugar. Here are some ideas to consider:

 Replace soda and juice with water.
 Broil, steam, or bake foods instead of frying.
 Eat whole-grain cereals, breads, etc.
 Replace full-fat dairy with low-fat equivalents.
 Decrease fast food intake to once a month.
 Remove temptation--Do not keep high-fat and high-sugar foods at home.
 Always eat breakfast.
 Select healthy snacks.

Healthy Snacks
Pop corn (no butter)
Graham crackers
Fruits (fresh or dry)
Raw vegetables with cream cheese or peanut butter
Low-fat frozen yogurt

Get Enough Physical Activity
Physical activity helps with weight control by using energy in our bodies that otherwise would be stored as fat. Everything that we eat provides our bodies with energy. On the other hand, everything that we do utilizes that energy. The more things we do, the more energy our bodies burn and the math is simple: our body fat starts to melt away!

Many of us come up with multiple excuses not to exercise simply because most of us don't enjoy it! Personally, I prefer to engage in physical activity with a purpose other than exercising. I like to garden, thus every spare moment in the spring, summer, and fall I spend outside planting and weeding. I even decided not to hire a yard clean-up crew this past fall so that my husband and I could get some exercise raking. In the winter we shovel our driveway, make a snowman, have a snowball fight, or go for walks in the woods to watch birds and deer. Here are some ideas to boost your physical activity in a “user-friendly” way:

 Decrease sedentary behaviors. By doing this, you’ll increase your chances of being more active. So, limit TV/Computer/Video game time to 1-2 hours per day.
 Walk your dog daily. If you don’t have a dog, borrow one from the neighbor.
 Play tag with your kids.
 Park your car as far from a store’s entrance as possible.
 Take the stairs instead of an elevator.
 Get a jump rope and jump with it twice a day for 5 minutes.
 Check out a yoga or other exercise tape or CD from your local library and exercise with it a couple of times a week.
 Team up with your family members or friends and go on 30-minute walks around the neighborhood 2-3 times a week.
 Get up to change the TV channels instead of using the remote.
 Have a dance party with your kids.
 Don’t forget that gardening is an excellent way to burn calories!

Benefits of Regular Physical Activity
To get the most benefits, you should exercise at least 20-30 minutes every day. Aerobic activity such as brisk walking, jogging, bicycling, dancing, and swimming should be a part of your exercise routine. Here are some tips to make sure you have an enjoyable and effective experience:

 Choose activities that you enjoy.
 Build up an exercise routine gradually.
 Exercise at a comfortable pace.
 Wear comfortable shoes and clothes.
 Exercise in a safe environment.
 Hydrate your body before, during, and after exercise.
 Challenge yourself!

Examples of Aerobic Activity
Brisk walking
Jogging
Bicycling
Dancing
Swimming

Tips for Effective & Enjoyable Physical Activity
 Choose activities that you enjoy
 Build up exercise routine gradually
 Exercise at comfortable pace
 Wear comfortable shoes and clothes
 Exercise in a safe environment
 Hydrate your body before, during, and after exercise
 Challenge yourself!

Winter Projects

Cabin fever anyone?  When I get restless during winter because of the weather, I concentrate on indoor projects, such as painting or redecorating my house.  I recently came across these wonderful books that I would like to share with you, because they include a multitude of ideas that anyone can use to shake off the winter boredom and beautify his or her living space.

100+ paint projects: Fresh ideas for your home 

Whether you want to paint walls, furniture, fabric, or tiles, this book will give you inspiration for creative and affordable redecorating.  Just look inside the book and roll up your sleeves!

New Decorating Book

This book provides a modern approach to creative home decorating.  It offers a room-by-room design guide, whole house tours, and a comprehensive workroom section full of ideas and resources.

Studio Spaces

Want to turn a boring and chaotic work space into inspirational and organized place?  Then this book is for you!  You will find here ideas on how to transform your work space to reflect your creativity and personality, how to declutter, organize, and spruce up your studio.

Have fun!

Mommy Planning Guide

by Ed Jackson

Difficult economic times have arrived for millions of families across the country, and many are facing challenging financial decisions.

Estimated expenses vary by a family’s size and income level. According to the U.S. Department of Agriculture, depending on the age of a child, the annul expenses range from $7,830 to $8,830 for families in the lowest income group (2007 before-tax income less than $45,800), from $10,930 to $12,030 for families in the middle-income group (2007 before-tax income between $45,800 and $77,100), and from $15,980 to $17,500 for families in the highest income group (2007 before-tax income more than $77,100).

The Consumer Expenditure Survey for 2007 performed by the U.S. Department of Agriculture estimated that housing is the largest child-rearing expense, comprising of 33 to 37 percent of all expenses. Food is the second largest expense, accounting for 14 to 19 percent.

The estimated average monthly cost of food for a family of 4 (two adults and two children between the ages 3 – 5 years) in 2007 was $474.50. For two parents and children between the ages of 6-11 years, the average monthly cost of food was $543.80.

Child-related expenses are generally lower for younger children and higher for older children. Overall, child-rearing expenses are highest for families in the urban West, followed by the urban Northeast and urban South; families in the urban Midwest and rural areas have the lowest child-rearing expenses.

Facing financial challenges of rearing children is one of the many tasks of parenthood. Creating a budget is vital for controlling expenses and planning for the future. You can learn a few basic budgeting steps here: Financial Plan

You can use the worksheets below to help you budget:
Basic Budgeting Worksheet
Monthly Spending Worksheet
Annual Budgeting Worksheet

You can also estimate the cost of raising your child/children with the helpful calculator below: Cost of Raising a Child Calculator

Save Money by Eating Breakfast at Home

A friend of mine recently announced proudly to his wife that he saved $12 that day by not having breakfast. What he meant was “not eating out” for breakfast. Good job! Let’s take a closer look at the financial impact of his decision of not eating out that morning.

Spending $12 every morning (Monday through Friday) means spending: $60 a week, $240 a month, and $2,880 a year! WOW, THAT’S PRICEY! 

Most of us do not think about the lost financial opportunities a few dollars a day can bring. For example, if my friend were to invest the $2,880 that he would have saved over the course of just one year at a reasonable rate of return (12% over, let’s say 30 years), he would be looking at a nice chunk of $$$.

If you’re like my friend, review the figures below. You’ll find sample prices of breakfasts-on-the-run, your annual spending if you indulge in eating breakfast out during a business week (Monday thorough Friday), and of course the amount of money that you would have made had you invested it! 


I bet you had no idea you could save that much on just eating breakfast at home!

Of course the name of the game is to save and invest this money not just one year but year after year. By doing this, you will increase your wealth exponentially.