Small Changes Can Have Big Rewards

Do you ever wonder about those small things…you know, those little things we take for granted?  Or mom did it that way, so that’s the way I’ll do it.  We all do this because it’s what we have been doing our entire life and it is easy (we don’t even think about it). Change is never easy. So we want to show you that with some small, simple changes you can have big gains for a healthier lifestyle.  The first small change you can implement is breakfast.  If you are not eating one, start (spike that metabolism). If you are using milk with your breakfast, try using skim milk, and if you are using skim go to fat free. By just implementing this one change you can save 30 calories per serving and up to 2 grams of Saturated Fat (think heart disease).  Ok here is the next change, try taking one then two sweetened drinks out of your day and replace them with water (nature’s calorie-free drink). This also means no artificial sweeteners. There’s another 150 calories saved and more importantly, 39 grams of sugar in each 12 ounce soda. For the third change try moving from ground beef to ground turkey breast (not ground turkey).  With this change you will save 140 calories, 15 grams of fat and almost 6 grams of saturated fat (think clogged arteries). Separately you may not think thesechanges are worth the effort.  However, let’s take a look at these changes on weekly and monthly bases and see what happens.  

   7 Servings of Milk

21  Sodas

2 servings of Ground beef 

Calories saved

Weekly

210 cal, 14g Sat fat

3150 cal, 819g of sugar

280 Cal, 30g fat, 12g

sat fat

 

Monthly

840 cal,

56g Sat fat

12,600 calories

3276g of sugar

1120 cal, 120g fat 48g Sat fat

 

 

 By just looking at the calorie savings for the month it’s 14,500 calories. Divide that by 3500 calories (1 pound of fat) that’s just over 4lbs a month (BIG REWARD) and 48lbs for the year (MAMMOTH REWARD)!

Now we don’t expect you to make all these changes over night.  Start somewhere and do it in small steps. You are worth the effort and these are great places to start looking.  Let us know how you are doing!

 

Yours in health

Colleen and John Riddle

 

 

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