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Publication: Diet Buddy
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 

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*  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 

*  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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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 

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 

-  I will give myself the gift of stopping my unhealthy 
   behaviors (e.g. smoking, drinking too much alcohol, 

-  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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