Sarah Samaan - DASH Diet For Dummies

If you’re looking for a tool to help you learn how to write goals and track them, check out coauthor Rosanne’s book Calorie Counter Journal For Dummies (Wiley). You can also check out the many phone apps that are available and record your progress there.

Consider any barriers that may be present as you set and track your goals. First and foremost, think of the eating habits of the people you live with. Do you have children in the house who enjoy cookies or ice cream regularly? Does having these foods around tempt you to go overboard? Speak openly with your housemates about why it’s important to you to make lifestyle changes toward better heart health. Although children may have a bit more leeway when it comes to raiding the cookie jar, they still require several servings of fruit, vegetables, and dairy each day too, so setting a heart-healthy example actually benefits the whole family.

Vacations, holidays, and special events (like your coworker’s wedding or the upcoming family reunion) can also hinder your progress toward a healthier lifestyle — if you let them. It’s totally fine to enjoy yourself, but regroup the week after a big event. We know we sound like a broken record, but a good plan will help you avoid getting completely off track and losing all the progress you’ve made. Although we want you to enjoy these special occasions, we also know you’ll feel better if you take care of yourself by eating well and exercising during these special times. Modify your goals during busy times (instead of a 45-minute walk, schedule a 20-minute walk) and use the tips in Chapter 15to get you through vacations and special times.

Perhaps your fatal flaw when it comes to changing your lifestyle is your schedule — or lack thereof. A routine can keep you on track, meaning less snacking and skipping of meals. Although no two people’s schedules are the same, establishing your own daily routine helps you achieve your daily and weekly goals. Consider this:

Plan to eat three meals a day, and include two snacks.

Space meals and snacks out throughout the day to keep hunger in check and also to give you opportunities to fit in all the food groups.

Schedule your exercise into your week on specific days at specific times. Consider morning exercise, as people who exercise first thing in the morning tend to be more consistent.

One of the best things you can do to improve your odds of achieving your goals is to plan ahead for pitfalls so you can more easily address problems as they surface. Following is our handy list of recommendations for avoiding troublesome situations:

Have a snack plan in place. Because one of the goals of DASH is to increase fruits and vegetables, aren’t they a great snack option at least once daily? Keep those vegetables clean, sliced, and ready to eat in your fridge. Have fruit available on the counter so that you’re cued to grab a piece, and pack two pieces of fruit to bring with you to work each day. Because you’ll also want to include healthy fats like nuts and olives each week, these are other snack options to have a few times a week.

Remove temptation. If you keep snack crackers or candy at your desk, remove them. Instead, replace those unhealthy snacks with small portions of dried fruit and nuts, small cans of low-sodium vegetable juice, or a bowl of clementines.

Make healthy swaps. Swap healthier snacks for not-so-healthy ones. Enjoy a banana spread with a tablespoon of nut butter or have a fruit-yogurt parfait. You can also make exercise a healthy swap for midday stress eating by getting up for a ten-minute walk instead. If you find yourself getting antsy at work midafternoon and start heading to the vending machine, change it up. Take a walk up two flights of stairs, get a drink of water, and walk back to your desk refreshed. Or step outside and walk around the block and back. A five-minute change of scenery can do wonders midday to relieve tension that sometimes results in emotional eating.

Plan ahead to avoid overeating. If you sometimes eat past the point of being full or eat out of boredom or simply pleasure, consider ways to plan ahead. Be mindful of portions and set an intention to serve yourself half your usual portion and slow down at the table.

Take a break. Sometimes your body just may need a reset. There’s evidence that intermittent fasting or time-restricted eating may help with appetite control. Consider only eating during a 10- to 12-hour period (say, from 7:30 a.m. to 7:30 p.m.) and having fewer calories one day a week (eat three healthy meals, but skip the in-between snack).

Seek out support. Find a friend to help keep you on track, whether it’s an exercise partner or someone that you can simply talk to about your dietary goals. A cheery support system can do wonders when your attitude needs adjusting!

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