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Healthy New Year's Resolutions! | |
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Diet Buddy - January 1, 2007
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Healthy New Year's Resolutions!
"HAPPY NEW YEAR" Everyone...
I hope everyone had a fabulous New Year's Eve celebration
regardless whether you spent it at home or were out and
about. I hope everyone shared good food and spirits and
joy and laughter with the special people in your life.
New Years' is usually a time for reflection with memories
of the past and hopes and wishes for a healthier and
brighter future.
I'm sure we all have a long list of resolutions we'd like
to start this coming year, but making those resolutions to
improve our life and lifestyle are one thing; keeping them,
is another.
More than likely at the top of everyone's list is the
number one New Year's resolution...to improve our personal
health and shed those extra pounds we've put on, with
better eating habits and more exercise. This of course is
also the resolution that is broken more often - and sooner
- than any other.
So a good mind set for us to get into this year in keeping
our number one resolution, is getting seriously focused and
introducing much healthier foods into our diet than what
we've become used to, along with the daily habit of getting
our bodies moving one way or another.
Starting small and making gradual changes will more than
likely increase our chances of creating permanent habits.
Below are some simple and helpful tips for our weight loss
resolutions that will hopefully keep us on track all year
long.
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KEEPING YOUR NEW YEAR'S RESOLUTIONS!
* Are you finding it hard to stick to your breakfast
resolution about not skipping breakfast? For starters,
try to eat something, even if it's not a complete meal,
such as a piece of fruit, a carton of yogurt or a
Balance Bar.
* Go easy on those taste buds and make changes in stages.
For example, instead of going from whole milk to fat
free milk, try 1% or 2% reduced fat milk. Be sure to try
Kraft 2% Milk Reduced Fat Singles Cheese Slices, too, as
a great-tasting way to get an excellent source of
calcium!
* Make exercise a family affair. Why not go for a walk or
bike ride after dinner. Even if you walk just one more
block each day, you could lose over five pounds a year.
* Write down your resolutions and your plan of action.
Post them up on the fridge or on the bathroom mirror,
wherever you know you'll see it. That way you'll have
a constant reminder of the resolution. You may want to
change the wording as time passes and your goals change.
* Create an exercise habit. Schedule your physical
activity the same way you would schedule an important
meeting or appointment in your life - write it down on
your calendar and stick with it!
* Make a plan. Once you know what your resolution is, try
to break it down. Nobody accomplishes anything of
significance by trying to do it all at once.
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HEALTHY EATING RESOLUTIONS!
1. Eat no more than two-ounces of full-fat cheese per week.
Order your pizza with half the cheese and your sandwich
or burger without cheese. Use reduced-fat cheeses at
home. "Cheese is one of the top three sources of artery-
clogging saturated fat in Americans' diets - along with
beef and milk," said Margo Wootan, a senior scientist at
CSPI. "The calcium that cheese provides is better
obtained from more healthful sources like lower-fat
cheese, fat-free (skim) or 1% milk, low-fat yogurt,
calcium-fortified orange juice, or broccoli."
2. Switch from ground beef to ground turkey breast, chicken
breast, or veggieburgers. Americans get more saturated
fat from ground meat than from all other beef combined.
Ordering a grilled chicken sandwich (without mayo)
instead of a Whopper or a Big Mac will save more than one
third of a day's saturated fat.
3. Limit processed foods with 480 mg of sodium or more per
serving to once a day. Seventy-five percent of the
sodium in Americans' diets comes from foods like soups,
pizza, frozen dinners, pasta sauces, lunch meats, hot
dogs, and ham. "It's processed foods, not the salt
shaker, that's raising Americans' blood pressure," said
Wootan. "Reading food labels and choosing foods with as
little sodium as possible is the most effective way to
cut back."
4. Switch from stick margarine or butter to a reduced-fat
tub margarine. Margarine and butter are major
contributors of saturated fat. Since three-quarters of
the margarine and butter used at home ends up on bread
or as a topping for other foods, changing is as easy as
dipping your knife into a lower-fat tub margarine. Try
lower-fat tubs like Smart Beat, Fleischmann's Lower-Fat,
or Promise Ultra.
5. Switch from processed meats like ham, bacon, hot dogs,
sausages, bologna, and other luncheon meats to their
reduced-fat or fat-free counterparts. Processed meats
are the second leading source of fat in Americans'
diets. Try low-fat or fat-free bologna and hot dogs made
by Healthy Choice, Oscar Mayer, or Hormel; turkey bacon
or low-fat ham from Louis Rich or Oscar Mayer; or low-
fat sausages from Healthy Choice.
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6. Switch from 2% or whole milk to 1% or fat free (skim)
milk. Whole and 2% milk make up 75 percent of the milk
consumed in the U.S. Switching to lower-fat milk is as
easy as reaching to the other side of the dairy case and
picking up 1% or fat-free milk instead of whole or 2%.
"Our taste tests have shown that nine out of ten
consumers like the taste of either 1% or fat-free milk,"
said Dr. Wootan.
7. Eat at least three servings of vegetables with dinner
each night and two servings of fruit as a snack each
day. For many people, that's the easiest way to jump
from three and a half servings a day - where most
Americans are stuck - to five to ten servings, which
health authorities recommend. Making this change is
easy because servings are small: half a cup of most
vegetables, one cup of salad, and one piece of most
fruit.
8. Eat at least three servings of whole grains a day.
Eating more whole grains may lower the risk of heart
disease, diverticulosis, cancer, and diabetes and help
prevent constipation. Choose whole wheat bread and
breakfast cereals like raisin bran, Cheerios, shredded
wheat, Grape-Nuts, Wheaties, and oatmeal. One serving
is a slice of bread, an ounce of ready-to-eat cereal,
or half a cup of rice or pasta.
9. Eat four half-cup servings of beans, peas, and lentils
per week. Like other vegetables, beans, peas, and
lentils can cut the risk of cancer, heart disease,
diverticulosis, diabetes, and constipation. The average
American eats a little under a cup a week. To double
that, try bean dip with low-fat tortilla chips; add
canned (rinsed) garbanzo beans to salad; heat some
drained, rinsed black beans and serve over brown rice
and top with salsa; use hummus on a sandwich or as a
dip; or try a bean burrito.
10.Switch from soft drinks to seltzer, orange juice, or
skim milk. The average American consumes 50 gallons of
soda pop a year, roughly double the milk we drink. Try
regular or flavored seltzer. You'll save 160 calories
and ten teaspoons of sugar for each 12-ounce can of non-
diet soda you skip. If you have calories to spare,
drink 100% fruit juice, which could help reduce your
risk of cancer, or fat-free or 1% milk, which could
reduce your risk of osteoporosis.
More New Year's Resolutions (by Donnica Moore, M.D.)
- I will give myself and my family the gift of a healthier
lifestyle this year.
- I will give myself the gift of a healthy breakfast each
day.
- I will give myself the gift of stopping my unhealthy
behaviors (e.g. smoking, drinking too much alcohol,
etc.).
- I will wear my seat belt religiously.
- I will increase my water intake.
- I will take my necessary vitamins and supplements.
- I will practice proper dental hygiene.
- I will get my annual physical exam plus my pelvic, Pap
smear, rectal exam, and mammogram.
- I will practice monthly breast self exams.
- I will increase my daily activity and enjoy it!
We can all benefit from sticking with our New Year's
resolutions. It just takes small steps to get going and
daily reminders that these are the things that keep us
healthy, happy and fit.
Need help with your New Year's resolutions? Stop by our
Diet Buddy Forum at: The Diet Buddy Forum
Have a great week everyone !!!
Disclaimer: Since I am not a medical professional any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
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