Some Timely Advise from the Oldest
Non-Profit Weight Loss Group in the World

                                    ONLINE MEMBERSHIP NOW AVAILABLE

       With the dawn of the New Year, enrolling in the nation's number one weight loss support group just got easier and more convenient.  TOPS (Take Off Pounds Sensibly), which has been providing legendary support to millions of people across the U.S. and Canada since 1948, is now enrolling members online at it's website, www.tops.org.
       The capability to welcome new members online reflects TOPS growing commitment to online services.  Already an established and respected website with original content and information, www.tops.org will continue to roll out several new services as it strives to meet the needs of those people who recognize that support is an essential part of weight management.  TOPS already provides message boards and many cyber-loops for it's members but the new services will extend to interactive services and tools which cannot be found elsewhere on the web
       There’s nothing quite like the attention and fellowship one can receive from others.  But as our lives get busier, it’s harder to make those weekly commitments. It’s a relief to know you can now get the support on-line, too.  We’re always on the lookout for new ways to help people.  For free, helpful brochures on sensible eating walking, dining out, teen weight control and other issues as well as a TOPS chapter near you, call 1-800-932-8677 or visit the TOPS website at www.tops.org.

JANUARY

Warm up your life 

            Whether you live in a part of the country where it’s chilly or just experiencing the after-holiday doldrums, January is a perfect time to warm up.
            But with the right approach, you can make it through January feeling warm as toast, and stay healthy, too. Try these tips.             Whoever chose January as National Soup Month had the right idea. Spooning your way through a bowl of hot soup is the perfect way to ward off chills. What’s more, a soup course starts a meal off right by easing hunger pains immediately. That lets you take a calm, rational approach when you move to the main course. Soup also makes a great between-meal snack.                    Curling up beneath a comforter with a cup of tea—now there’s a warming technique straight out of a Norman Rockwell painting. If caffeine bothers you, consider noncaffeinated varieties such as herbal teas. And remember that tea, like soup, can help you eat sensibly by providing a flavorful yet low-fat source of satisfaction.
            It’s understandable that we want to “hibernate” when daylight is scarce, but long periods of inactivity will only make you colder. (Hint: when icicles start forming on your nose, it’s time to turn off the TV and get moving.) Try to schedule a cardio workout like walking or stationary-bike riding at least once a day to rev up your metabolism. It also wouldn’t hurt to do a mini-workout—fifteen jumping jacks, anyone?—whenever you feel tempted to crank up the thermostat.
           Give yourself a psychological edge: make your living space look warmer. Warm colors like reds, oranges and yellows; brighter, reddish-toned sources of light; and heavier fabrics will help produce a warming trend in your home.
            There’s no need to spend a fortune redecorating...and besides, when warm weather returns you’ll want the reverse effect. Simply use pillow shams, furniture throws, tinted light bulbs and inexpensive items from seasonal close-out sales to create an intense, cozy cocoon of color and texture. Your hot new living space will encourage you to keep moving and beat those January blahs

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Take it to heart:

How a buddy can help you lose weight 

            Valentine’s Day is a good time for thoughts of the heart: caring for others, taking responsibility for our heart health, and finding satisfying relationships.
            If you’re interested in shedding pounds or maintaining a healthy weight, this is a good month to put the buddy system to work for you. A buddy is someone who shares your goals of better health. You and your buddy help each other toward those goals in many ways. Following are a few examples.

·        A buddy knows what you’re going through. She or he has faced similar challenges. When you’ve worked hard all week and the scale shows a quarter-pound loss, your buddy knows that this is reason to celebrate—because you’re on the right track to sensible, maintainable weight loss, and because you didn’t gain.

·        Your buddy cares about your progress. When you’re faced with a difficult situation (do a workout, or skip it today? have a second helping of dessert?), simply knowing that someone is rooting for you will help you make the right choice.

·        You and your buddy can give each other practical help. For instance, you might share low-fat recipes or tips on healthful snacking.

·        Buddies often exercise together, too. Having a buddy waiting for you at a pre-arranged exercise time is a powerful incentive to get out and get moving.

·        Keeping in touch with a buddy through e-mail, phone calls or written correspondence keeps you on track when you’re apart.

·        Staying at goal weight can be a challenge, too; you’re no longer seeing dramatic physical changes, but you still have to exercise and watch your intake. A buddy can provide praise and encouragement as you stick to your plan. 

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MARCH

Fighting childhood obesity:
Power to the parents

            Children in North America are getting heavier all the time. In 1999, 13 percent of children aged six to 11 were considered overweight, according to the U.S. Centers for Disease Control and Prevention (CDC). That is nearly twice as high as the 1980 figure of seven percent.
            Childhood obesity increases a youngster’s risk for remaining overweight in adulthood. It also puts kids at immediate risk of disorders like type 2 diabetes.
            Expect schools to help? Don’t hold your breath. The CDC reports that 20 percent of public schools offer brand-name fast foods in the lunchroom. Countless schools also have installed vending machines for soda, ice cream, and chips. Lesson plans may cover nutrition, but as one expert put it, “It’s not as important for kids to know that carrots contain vitamin A as it is to make sure they actually eat carrots.”
            That places the responsibility squarely on parents. And they have more power than they might think. Here are some ways that parents can keep kids from becoming casualties of the junk food epidemic.
            Keep a “clean” house. Don’t stock chips, soda, doughnuts, or high-fat microwaveable snacks.
            Table it. Limit family food consumption to the dining table or kitchen. Mindless munching in front of the TV is a dietary disaster.
            Control portions. Don’t “supersize” anything when eating out. At home, use suitable serving dishes; a scoop of ice cream that seems okay in a dessert dish looks skimpy in a cereal bowl.
            Set the menu. The parents get to decide what’s for dinner—and no, the kids don’t need a separate meal. How will they learn to like new foods if they are allowed to revert to hot dogs when they’re feeling picky?
            Start early. In their first years of life, introduce children to a variety of foods. Serve the healthiest ones (like vegetables) at the start of the meal, when the child is most hungry. 
            Make it easy to choose wisely. Put fresh fruit out on the counter. Place a box of whole-wheat crackers at the front of the pantry shelf. Buy baby carrots that everyone can munch on without the chores of peeling or slicing.
            Beware of processed foods. The farther a packaged food is from the original plant or animal, the more likely it contains excess calories, fat, and sodium

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Make smart choices at the salad bar 

            Eating out? That salad bar looks pretty good when you first enter a restaurant. But a salad bar offers everything from a bounty of nutritious choices to a minefield of dietary disasters. This set of guidelines will help you choose.

·        Look over the entire salad bar before you start filling your plate. Mentally select the items you want.

·        Start with a bed of greens. They fill up space with fewer calories and no fat.

·        Instead of iceberg lettuce, which doesn’t have as much going for it nutritionally, choose other greens that are rich in nutrients, like romaine, red, or green leaf lettuce; kale; cabbage; and raw spinach.

·        When selecting vegetables, remember that those richer in color are more likely to be high in vitamins A and C, minerals, and nutrients like beta-carotene. Examples: carrots, tomatoes, purple cabbage, beets, and green, red or yellow bell peppers.

·        Beware false measurement cues. A salad-bar spoon resembling a soup spoon with slots may deliver about one-quarter cup in an average (not heaping) serving. A small salad dressing ladle holds about 2 tablespoons.

·        Make the most of a little dressing. Two tablespoons of regular Italian dressing may have about 160 calories and 16 grams of fat. Choose low-fat dressings when available. Limit the amount of dressing you take. And if possible, place dressing in a small side container into which you dip your fork before spearing salad greens.

·        Don’t overlook beans like garbanzo, lentil, white, and mung; and split peas. They are relatively low in fat (compared to other sources of protein like beef or chicken) and high in vitamins and fiber. They help fill you up, too.

·        Round out a salad bar meal with a broth-based soup like vegetable, chicken noodle, or Manhattan clam chowder, which are lower in fat than cream-based soups.

·        Avoid prepared dishes made with mayonnaise or an oil-based marinade. Just 1 tablespoon of mayonnaise adds about 100 calories and 10 grams of fat.

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Use mini-breaks to energize your day 

            Whether you are at home all day or work somewhere else...are surrounded by people or spend most time alone...it’s easy to get bogged down in routine. We can all benefit from taking short breaks. Fresh air, a bit of movement, a change of scenery—these can brighten the day and provide new perspective.
            The following ideas can fit almost any situation, and they take only a few minutes. Try one of them the next time you’re feeling bogged down.

            Mini-break #1: Tie a mini-walk to lunchtime. Take a five-minute walk from your work area to a place where you’ll eat lunch. You’ll get another five-minute walk on the way back.

            Mini-break #2: Spend two minutes going up and down stairs or pedaling an exercise bike. You don’t have to work up a sweat during this mini-break. Just a little bit of activity can refresh and invigorate.

            Mini-break #3: Find a quiet spot where you won’t be interrupted. Then breathe deeply, relax your muscles, and do a few easy stretches.

            Mini-break #4: Stand up and move, even if you’re confined to a small office or work area. You can always dust a shelf, water a plant, rearrange clippings on your bulletin board—anything to limber your muscles and give your brain a break.

            Mini-break #5: Go to the dogs. Or the cats. Your favorite feline or Fido would probably love to walk, wrestle, or chase a ball with you for a few minutes. If your household isn’t blessed with a pet, visit a neighbor’s menagerie.

            Mini-break #6: Keep “toys” handy for whenever you need a quick lift. Get yourself a paddleball. Or a miniature basketball hoop to fasten to the wastebasket for a game of crumpled-paper “buckets.” Or a set of juggling balls. Or...? A visit to the toy store will spark your imagination.

            Mini-break #7: “Season” your breaks with seasonal yardwork. Pluck a handful of daisies. Prune a rose bush. Rake leaves into a small pile and bring the prettiest one inside to fasten to the refrigerator. Shovel or sweep snow from the sidewalk

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JUNE

 

Enjoy summer barbecues and picnics

without guilt (or gains) 

            One of the joys of summer involves eating outdoors at picnics and barbecues. Next time you’re invited to such an event, remember that you can enjoy yourself without going overboard and worrying about subsequent weight gains. Try these strategies.
            Every time you attend an outdoor event in which food is featured, think “bring your own.” This tactic lets you stay in control while still participating fully. The casual nature of most outdoor parties is tailor-made for potluck offerings.
            Bring your own snacks to eat while waiting for the grill to fire up. Naturals for a picnic include green pepper strips, celery stalks, and baby carrots. For the main meal, bring your own dish to pass: potato salad made with low-fat dressing; a bean dish; or a rice casserole. If you suspect that the grill will be loaded with high-fat items, bring foil-wrapped fish or a chicken breast for yourself.
            Play games before you eat. Get others involved in a volleyball match, a lively round of catch with a flying disk, lawn darts, or a badminton game. Where does the sports gear come from? You guessed it: bring your own.
            Come dressed to play those games. Wear sports shoes, clothing that allows free movement, and a hat with a brim to keep the sun out of your eyes. Don’t forget sunscreen so you can remain active without worrying about sunburn.
            Stay hydrated. Again, bring your own if you’re not sure healthy alternatives will be provided. Many people like to buy commercial spring water in single-serving bottles. Or go for the free stuff: iced tap water in a sport water bottle. Keep it cool in an insulated chest with a reusable ice-pack.
            Store picnic foods immediately after the meal. Not only does this ensure food safety, it also prevents post-meal nibbling.             Take along other items to spur light activity after a meal, like a bird-watchers’ guide to use on a hike, or a radio or cassette player for impromptu beach-party dancing

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JULY

EIGHT HEALTHY WAYS TO STAY

ON TRACK WHILE TRAVELING

Do your summer travels usually result in an unwanted souvenir—a hefty weight gain? When it comes to “return baggage,” extra pounds aren’t inevitable. Just keep these tips in mind.

Have a plan. Think about how you’ll stay active on vacation and how you’ll cope with changes in routine and surroundings. This not only helps you prepare in a practical sense but also gets you in the right mindset.
The same sources you consult when making your travel plans—websites, travel brochures, guidebooks, visitors’ bureaus—can provide information on exercise options at your destination.
Also, find out a bit about restaurants in the area by consulting travel guidebooks or the Internet. Make note of those likely to serve healthy fare.
Find out whether your hotel offers fitness facilities. If so, pack the workout clothing you’ll want to use, like a swimsuit for the pool or bike shorts for the stationary cycle.
Good options for munching on the go include single-serving packages of cereal, crackers or cookies; a piece of fruit such as a banana or apple (take a plastic bag to ease disposal); single-serve fruit cups; nuts and dried fruit; and low-fat granola bars.
Consider exercises that let you explore the place you’re visiting. These include walking, jogging, in-line skating, riding a bike, pedaling a paddle-boat, or rowing a canoe or kayak. Bikes, watercraft, and skates are often available for rental in resort areas.
Consider shopping at a local grocery for the makings of a picnic lunch. This works especially well if you’re sightseeing in a park or other scenic place: instead of spending precious hours driving to and from a food concession site, you’ll enjoy your midday meal at a picnic bench surrounded by natural beauty.
Walk whenever you can. When traveling for pleasure, plan leisure activities like touring zoos and museums, or hiking in state parks or along beaches. Ask your hotel’s front desk staff or concierge for maps showing nearby walk/run routes.
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AUGUST

MAKE HEALTHY LIVING YOUR "EVENT"

Fitness is fabulous! And it’s not reserved for those few elite athletes marching in the opening ceremony of the 2004 Summer Olympic Games. Fitness is for everyone, and it does such wonderful things for the body, the mind and the spirit that once you take your first steps to fitness, you’ll never want to go back.

The old saying “different strokes for different folks” applies to exercise. There is no single perfect exercise. We all have unique needs, personalities and starting points.

Here are some suggestions for activities you might enjoy for primary workouts, as a cross-training option or just for an occasional fun break from the routine.

If you are out of shape, try walking, beginners’ fitness classes, cycling or water aerobics.

If you are in pretty good shape, sample intermediate or advanced fitness classes, jogging, cycling and soccer.

If you enjoy company, walking, jogging or cycling with a companion or in a group would be fun for you.

If you prefer to work out alone, do solitary routines of walking, jogging, cycling and swimming.

If you’re easily bored, take a look at fitness classes, outdoor cycling (the scenery changes quickly!) and competitive sports like soccer or handball.

If you have limited time for exercise, jogging and cycling are good because they cram a lot of intense activity into a short period.

If you have problems with your joints, consider walking, water aerobics, swimming, cycling and—when winter comes—cross-country skiing.

If you love competition, activities to consider include running (gear your training toward road races or track competitions), cycling (again, get yourself in racing shape), swimming (prepare for age-graded swim meets), handball or racquetball, and soccer.


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SEPTEMBER 

ANCHORS AWEIGH: SAIL OFF TO A HEALTHIER YOU

Want to take a trip? Let’s sail off to a place where you can be the healthy, slim person you were always meant to be. Anchors aweigh!

Like any trip, this one takes some advance planning. Let these ideas spark your imagination and help you prepare.

--Determine your destination. Decide what you want from this trip: trim figure, firm muscles, better endurance, self-control and so on.

--Learn about the site. Ask a doctor or nutritionist for a well-balanced food plan you can follow. Read books and articles written by reliable experts on nutrition and exercise.

--Plan your mode of transportation. Think about ways to get to your ultimate goal, such as making small changes one by one and then celebrating intermediate milestones.

--Make reservations for definite dates. Set nutrition and exercise goals to achieve by certain dates. Write them down. Tell other people about them. Ask for support.

--Think about your trip. This heightens anticipation and prolongs the pleasure of the special time ahead. Think about what’s coming up, such as buying new clothes and feeling stronger from exercise.

--Pack appropriately. Buy and prepare the right foods to fuel your journey. Also, get rid of excess baggage like old excuses or outdated notions about starving yourself (as opposed to eating sensibly).

--Enjoy new activities and explore unfamiliar byways. As you get healthier, more options will be open to you. You’ll have greater energy and self-confidence to take advantage of them.

--Meet interesting people. Feeling good about yourself is the first step to opening up your life. Be open to others you meet along the way.


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OCTOBER

NO FUELING: SKIP BREAKFAST AT YOUR OWN RISK

Food is the fuel that keeps us going from minute to minute. So, as you’d expect, eating habits have a major impact on energy levels.

It all starts with breakfast. Experts say that skipping breakfast shortchanges your body. After all, you’ve just gone six or more hours without food, so your reserves are low.

Without breakfast, your performance in the morning will suffer, whether you’re off to work, caring for children or doing chores. Skipping breakfast also makes it harder to avoid overeating during a midmorning break or at lunch.

Below, some common objections to breakfast—and ways to overcome them.

“It’s so hectic during the mornings at our house. I never have time.”

--Get things ready the night before. Set the table. Set out whatever you’ll need to prepare the meal, like a small saucepan for oatmeal.

--Get up 15 minutes earlier so you’re not so rushed.

“Everybody wants something different. It’s a big chore.”

--Decide on one offering per day and stick to it. Anybody who wants a variation has to make his/her own.

--Vary the menu each day so it doesn’t get boring. You could make a batch of oatmeal one day and serve cold cereal the next.

“I’m not hungry early in the day.”

--Start with something light, like a nutritious low-fat muffin or a slice of toast with marmalade.

--Your body will gradually adjust to having an early meal. Give yourself time to adapt.

--Extend breakfast by taking along a portion of it (such as a carton of yogurt or piece of fruit) to eat an hour or so later.

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NOVEMBER

TIME TO COUNT YOUR BLESSINGS

“Good health and good sense are two of life’s greatest blessings,” wrote the Roman philosopher Publilius Syrus in about 100 B.C. What’s more, having the good sense to be grateful for good health can lead us to count our blessings—especially at Thanksgiving.

Think about all of the following health opportunities we enjoy in our society. Then ask yourself: am I taking advantage of them?

Nutritious food is as close as the nearest supermarket. Items that would have been considered exotic a few generations ago, like imported out-of-season fruits, are commonplace. Ready-made bread, soups, sauces and other foods relieve the burden on busy cooks.

Recreation sites abound. There are parks, beaches and groomed trails where everyone can exercise at no charge or for a nominal fee. Indoor recreation at gyms, fitness centers, community centers and even walkable malls can make fitness an achievable goal year-round.

Access to fitness and health care professionals helps us get answers to our questions on getting and staying fit. We needn’t be permanently sidelined by injury—or ignorance.

Support networks keep us on track, whether our goal is to run a marathon or simply to lose 10 pounds. The principles of group help have been well established. In between personal encounters, people can keep in touch with their buddies through the modern marvels of phone, mail or e-mail.

Indeed, when it comes to health, we have a lot to be thankful for!


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DECEMBER

LET IT NO, LET IT NO, LET IT NO

The holidays present many challenges to anyone trying to maintain a healthy lifestyle. The biggest challenge seems to be lack of time—the loss of control over our usual schedule. There’s so much to see, so many tasks to accomplish, so many parties to attend. At times it can seem overwhelming. And often, our sensible habits are the first casualties.

It is possible to manage your lifestyle during this hectic season, but this won’t happen by accident. You must decide what is important, plan your schedule around those priorities and use effective techniques to stay on track. Then you’ll discover that you do indeed have time for meal planning, exercise, eating sensibly and doing whatever else it takes to stay healthy.

One of the most effective techniques for staying on track involves saying No to requests that don’t fit your priorities. Some simple ways include:

--Say “no.” Period!

--“No, sorry” (with a smile).

--“Gee, I wish I could do that, but I just can’t.”

--“Thanks for thinking of me. I’m honored, but I’ll have to decline.”

--“Your project is really worthwhile. I wish you luck, but I just won’t be able to help.”

When “no” isn’t quite the right answer, there are other ways to respond to a request:

--Say “let me think about it.” Then give the request serious consideration when you’re alone and not under immediate pressure to provide an answer. Consider how saying “yes” would affect your other projects and priorities. Be sure to answer the other person promptly.

--If you can’t comply with the entire request, consider how you might give partial help. Maybe you can’t direct the fund-raising drive as requested, but you’d be willing to stuff envelopes or answer phones.

--Suggest trading favors. You might agree to drive your daughter and her friends to the mall if they’ll help you hang Christmas lights later on.

--Suggest someone else who might be able to help.


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