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| Remember those resolutions? |
| By Sarah Etter, News Reporter |
| Published: 02/12/2007 |
I'm going to start jogging every day and eating right.
Do you remember saying that phrase, about a month ago? By now, most of our New Year's resolutions are distant memories. After a few weeks of volunteerism, family time and sticking to diet regimens, old habits start to creep back into your daily life. Suddenly, menus filled with Lean Cuisine entrees have expanded to include cheese steaks and cheese cake. For COs, being fit on the job is important. But working in corrections does create challenges to maintaining a healthy diet and a trim waistline. “Jobs can be very demanding, which increases a lot of stress. Let's say you are a CO picking up extra shifts. Meals end up delayed while you are taking inmates to court appointments. Chances are, you end up overeating or binging on something that isn't good for you,” says Patricia Vasconcellos, registered dietician and spokesperson for the American Dietetic Association. “I've worked with COs to help them lose weight, and jobs in corrections do pose a few additional challenges to a healthy lifestyle.” Vasconcellos says that almost everyone is trying to balance more hours on the job with their personal life. But one way to include a balanced diet in a hectic schedule is learning how much food you actually need to eat. “Look at how many calories a day you need to maintain your weight. Make sure you aren't eating more calories than you burn up,” she recommends. “Also make sure to eat a variety of nutritious foods. It's one thing to eat enough during the day, but you want to make sure you are eating foods with vitamins, minerals and fiber. Eat vegetables, fruits, whole grains and low-fat dairy products.” Planning ahead is one of the best ways to cut calories and eat a variety of nutritious goodies. This is especially essential for those always on the go. “Planning for meals and snacks is so important because you don't want to go longer than three to four hours without eating something, even if it's just a snack. It will keep your metabolism going. If you know you have a crazy day ahead of you, and there is no set time for you to eat lunch or dinner, prepare. Make a peanut butter and jelly sandwich on whole wheat bread or grab a healthy frozen entrée. Be realistic, as well; you aren't going to sit in court and peel an orange while you are waiting for an inmate, so grab something easy to eat like grapes or a banana,” she adds. Finding time for fitness can make or break a successful diet too. “Making sure you get regular exercise every day is important, but make sure you set realistic, attainable goals. You aren't going to run fifteen miles every day. But let's say you have a half hour lunch break. You need to eat, sure, but why not take a ten-minute walk around the building or go up and down the stairs a few times? Just getting in five minutes here and ten minutes there of movement is really helpful for getting your energy rate up,” she adds. Pay attention to hunger pains as well. When your stomach gurgles, it's probably time for a snack. Watch for emotional eating, however. Eating to ease boredom and stress can add unneeded calories to an otherwise healthy diet. Also avoid eating in front of the computer or the television. “Everyone has different schedules, home lives and eating habits. You have to tailor your diet to your own budget, family and work schedule. When I sit down with a client to talk about their diet, I really look at their routines. What time do you wake up? When do you take your kids to school? When do you get home from work? When you can estimate the times you will be hungry and really fit healthy eating into your lifestyle, it works,” she says. Resources: CDC's Nutrition for Everyone: Quick Tips American Dietetic Association |
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