Losing Weight

1. Let’s look at this in 2 ways, one is what we eat, how much we eat and where we eat, break it down to cover all days and all situations

2. What we eat- think about increasing vegetables and fruits in the daily diet. Easy to do and will help lose weight

3. Think about how food is made, minimize fried foods, use air fryer

4. Understand how much you are eating, use a smaller plate, we have a tendency to fill the plate with food

5. Know that 4 oz of meat (enough for a day) fits in the palm of your hand

6. Count your calories and track them

7. Minimize fast food, cut back to 1-2 times a month, use it as a reward. Make a lunch to take to work

8. When going out to a restaurant, order a salad, split an entrée and pass on dessert

Quit Smoking

1. 68% of active smokers want to quit

2. 55% of adult smokers tried to quit at least once last year

3. Less than one in ten succeed in quitting

4. Biggest factor in success for quitting, professional help,

5. Support groups, counseling, nicotine replacement (patches, gum, lozenges) , medications

6. Quitting “Cold Turkey” is very difficult, better to decrease gradually and have a set quit date, a month or two ahead, tell people your date, they become your support group

7. During the gradual decline, look for your triggers, (on drive to work, after a meal….) instead keep something to eat that is healthy handy

8. Understand that you are addicted to nicotine

9. Understand that others around you may be smokers as well and interact in nonsmoking environments