The Way To Predict Your Future is to Create It

Published in Positivity by Chere Bork MS, RDN on November 30, 2011
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Do you realize unhealthy is the new norm?
• 23 is the number of pounds the average American is overweight
• 3.8 million Americans weigh over 300 pounds.
• 32% of US children are overweight or obese
• Children today, are the first generation in 100 years to have a lower projected life
expectancy than their parents.
It is predicted that by 2030, 86% of Americans will be overweight or obese. If these predictions
are realized, $1 out of every $6 spent on health care would be spent to treat obesity related
conditions. It all starts with small baby habits that can create huge results. Here are five easy
habits that don’t involve a diet that will kick start a healthier holiday season.

Make junk food boring
If you are trying to cut back, don’t even think of bringing cookies and sweets and chips into your
kitchen. Who do you think is going to eat it? And buy boring food. The more variety the more you
eat. In a one day study, people who were offered pasta in three different shapes ate 600 calories,
but people who were offered pasta in one shape ate 500 calories. Variety is the one reason people
eat a lot more in restaurants. Boring is good!
When hungry, rinse fruit or veggies and eat.
Rinse a container of strawberries. Eat. Rinse a container of blueberries. Eat. Rinse some pea pod.
Eat.
Buy bags of cut up veggies.
Are you tired, busy and out of time? Yes? Cut up veggies cost more, but sitting in the doctor’s
office costs a lot more than a bag of cut of cauliflower and carrots. What is your overcommitted
and busy life really costing you? Don’t forget the salad bar for veggie toppings to make a salad at
home. What is easier than – open bag, dump and eat.
Focus on Fiber
The word “diet” can mean “Dare I Eat That” or “Discovering Intelligent Eating Techniques.” Fiber
is the best kept intelligent eating secret. Fiber fills you up not out. It is easier than you think.
Start the day with a high fiber cereal (8 grams). Eat an apple or pear for a snack (4 grams). Order
a whole grain sandwich for lunch (8 grams). Eat some hummus with whole-wheat crackers (6 grams). Have 1 cup of broccoli for dinner (6 grams). You are at a whooping 32 grams. Aim for about 25 grams a day. A “good” source of fiber contains 3-5 grams. A “high” source of fiber contains 5 grams or more.
On a food label, read the serving size first
Does your morning cereal have 150 calories per ½ cup or cup? Does your frozen dinner or pizza
serve one or four? The number ONE thing to check on your label is the serving size. Remember 100 extra calories a day adds up to a weight gain of 10 pounds a year. Sometimes 100 calories is two bites!
Habits and choices, NOT diets, are the path to a healthier and happier lifestyle. You can predict
your future through your habits. Eating healthy and moving our bodies are who Gary and I are, NOT what we do. Ever notice the word eat is in the word create? What you eat today does indeed walk and talk tomorrow. So now you know the “weigh” to predict your future is to create it. Better get busy!

1 thought on “The Way To Predict Your Future is to Create It”

  1. Good stuff, Chere. I’m still confused on complex versus simple carbs and know that can make a big difference. Any more thoughts on that subject? I love the idea of buying veg already cut up although more costly, it’s better to eat correctly and not have to spend hours cutting up everything. I only wonder how fresh some of those veg cut-up trays are or have been sitting on the shelves at Cub or elsewhere. I’m waiting for your book to arrive. Thanks. Nancy

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From Chere Bork

I love my life! I have a passion and a purpose to share my recipe for health and happiness with RDNs and others – maybe even more so now that I’ve officially retired. If you want to learn what I discovered through coaching 1000 people over 9000 hours check out my final post, “Live Like This Is Your Last Day. Someday It Will Be!”

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