Mellow_Yellow_Top_Table-498.jpg
Screen Shot 2021-09-18 at 12.30.41 PM.png

Weighty Matters

Weighty Matters is a four-week weight management course brought to you by the Piedmont Public Library as part of the Piedmont Health Literacy program. This program is made possible by federal funds from the Institute of Museum and Library Services administered by the Oklahoma Department of Libraries. 

Weighty Matters meets at the library on Saturdays at 10:00 a.m. from September 18-October 9. While this is a four-week course, each session may stand alone. Attend one class, or attend the whole course. Space is limited; click here to reserve your spot.

Diet Plan

WEEK ONE - September 18

In Week One, we gave an overview of flexible dieting and used resources to calculate an appropriate calorie target for our weight management goals. 

Homework:

  1. Increase awareness of what you eat, how much you eat, when you eat, and your triggers for overeating or undereating. A good way to do this is to write down each meal and snack that you eat.

  2. Determine your calorie target if you have not already done so. .

  3. Become informed about the food you eat. Start looking at nutrition labels with a particular eye toward serving size and calorie content. Make note of anything surprising so we can discuss it next week.

Preparing Healthy Food

WEEK FOUR - October 9

In our final week of this series, we looked at different methods of meal planning and meal prep, and created a list of recipes for each meal that would keep us on target.

Homework:

  1. Create a meal plan cheat sheet to fit your calorie goals. You can use your go-to meals from last week, new recipes you find, and traditional favorites.

  2. Plan at least one week's worth of breakfasts, lunches, and dinners that fit your calorie goal.

  3. Prep meals or ingredients to make it easier to stick to your goals this week.

Kitchen Scale

WEEK TWO - September 25

In Week Two, we looked at our calorie targets as a "budget," and talked about "spending" those calories in a way that keeps us working toward our goals without unnecessary restriction. To do that, we learned some lower-calorie swaps for higher-calorie favorites.

Homework:

  1. Pick a restaurant you frequent; look up the nutrition information and use it to create a "go-to" meal that fits your goals and that you could order without looking at the menu. I'll ask about it next week.

  2. Try out a swap from the list provided this week. Let us know if it's a keeper for you or not.

  3. Experiment: Pick a favorite meal and see if you can recreate it with lower calorie ingredients. Be prepared to tell us how it went.

Diet Salad

WEEK THREE - October 2

In Week Three, we looked at some ways to start breaking down calories into meals and coming up with options to fit those meal calorie budgets. We also looked at some of our favorite low-cal recipe sites.

Homework:

  1. Create a list of three go-to breakfasts, lunches, dinners, and snacks that fit your meal time calorie targets. This will allow you to mix-and-match without having to calculate calories daily.

  2. Try a new recipe from one of the low-cal cooking websites we looked at.