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New Year's Resolutions: Health, Fitness
and Well Being
| Some people make New
Year's resolutions, possibly thinking that with a new year they
ought to start new goals for things they did not accomplish the
previous year. Often people put themselves in a pressure cooker
on January 1 when they look and feel their worst. They're
setting themselves up to fail. The bad news is, most do not
keep their goals past a few months. Why? It takes one month
to develop new habits and support systems, all the while learning
how to work towards your goals. A Registered Dietitian helps
make you aware of areas of your diet that can improve while working
with your food preferences and schedule. A Personal Fitness
Trainer can help increase consistency and maximize your potential
of your workouts. Both a Registered Dietitian and Personal
Fitness Trainer can aid you in setting and achieving goals, keeping
your interest, and keeping your commitment to health. Rather
than starting resolutions each year, why not make lifestyle modifications
that allow you to keep your goals year round? This keeps your energy
level up and the doctor away! |
How to weigh yourself and get
the most accurate result.
I can't believe I was doing it wrong all these years.
We must get the word out.
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Dietary Guidelines
for Americans
Build a Better Base:
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Choose a healthful eating
pattern.
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Choose a variety of grains,
especially whole grains.
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Choose a variety of fruits
and vegetables.
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Keep foods safe.
Choose sensibly:
- choosing a diet lower in saturated fat
and cholesterol and moderate in total fat
- choosing beverages and foods to moderate
intake of sugar
- choose and prepare foods with less salt
Resolve to Eat Healthy
Lunches
What is a healthy carbohydrate?
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Higher fiber content
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Lower added sugar content
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Whole grains- products
made with wheat, oats, and brown rice
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Dried cooked beans or
peas
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Made with little to no
added fat
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Colorful vegetables and
fruits with seeds and peelings that are eaten
Explore new flavors such
as:
What is a lean or healthy
protein?
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White chicken or turkey,
no skin
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Fish, especially those
high in omega 3 fatty acid: salmon, albacore tuna, sardines
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Very lean cuts of buffalo,
beef, pork
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Soy burger, crumbles,
or tofu
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Cooking method to avoid:
deep fried and pizza cooked in oil such as Pizza Hut pizza
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Source of monounsaturated
or polyunsaturated fat
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Liquid at room temperature
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Little or no saturated
fat (decrease further if your LDL cholesterol is high)
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Eat in measured amounts
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Canola, olive, peanut,
other plant oils
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Unsalted nuts, olives,
avocado
Make and Take Options
Frozen Dinners
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Limit 500-600 mg of sodium
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protein- at least 14
grams (most don't have 2 oz of meat)
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saturated fat less than
or equal to 3 grams
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whole grain options-
whole wheat wrap, pita bread, bread, bun, small bagel; no more than
about 200 calories per serving
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with any combination
of white chicken or turkey, fish (ex. salmon, tuna), lean beef, or
pork
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cheese 3 grams or less
fat
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lots of vegetables
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1-2 tsp. Healthy oil
or light mayo
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mustard/vinegar as desired
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fresh horseradish (its
low in sodium and high in flavor)
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salads
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dark green leafy options
like Romaine lettuce, with assorted colorful vegetables
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healthy protein- grilled
chicken, turkey, salmon, tuna, lower fat cheese, egg, ham
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dressing- season fork
instead of salad (keep dressing separate to increase flavor impact,
water on lettuce dilutes salad dressing flavor)
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same rules apply
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avoid all you can eat
buffets or quick lunch menus (high fat)
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beware of sweet tea or
sodas, chips, bread before the meal
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avoid gravies, cheese
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dressing, sauces on the
side
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resize the portions of
main dish and starchy vegetables: split with someone
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learn to identify 3 oz
meat portions and ½ cup amounts
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grilled meat, 2/3-1 cup
healthy grain, lots of steamed vegetables, no added butter
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don't upsize your meal
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note that red, orange,
yellow, and green colors (signs, walls) are used to entice you
Get Moving-Tips for
Increasing Physical Activity
Physical activity is an important
way to use food energy. Most Americans spend much of their working
day and leisure time in activities that require little energy.
Why not plan to increase your family's activity level at your next family
gathering? Along with all the good food, make sure there are lots
of opportunities for people of all ages to be physically active.
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Physical activity helps
lower blood sugar levels, reduce abdominal fat, and decrease the risk
for diabetes, high blood pressure, early heart disease, and certain
types of cancer.
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Exercise helps you to
feel good, relax, increase your sense of well being, reduce stress,
and sleep better.
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Exercise helps your body
burn calories, making it easier to manage your weight.
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Regular exercise can
help you burn body fat and build muscle. This can make your
body stronger and increase your stamina.
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Exercise can also lower
your risk of thinning bones (osteoporosis) by building bone mass,
which makes bones stronger.
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Maintaining muscle through
regular activity helps to keep older people feeling well and helps
to reduce the risk of falls and fractures.
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Your appearance can improve
as you build, tighten, and tone your muscles.
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Your body can become
more flexible, and you may be less likely to injure yourself while
exercising or doing other physical activity.
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Try to maintain your
body weight by balancing what you eat with physical activity.
If you are sedentary, become more active. If you are already
very active, try to continue the same level of activity as you get
older.
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Stay active by: walking,
playing basketball, tennis, golf, and volleyball, swimming, dancing,
fishing, and biking.
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Walking is the easiest
way to exercise. You can do it almost anywhere and at any time.
Walking is inexpensive- all you need is a pair of supportive shoes.
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Plan activities at your
family gathering that everyone can enjoy- scavenger hunts, potato
sack races, dancing, and softball.
How often and how hard should
I exercise?
To get the most benefit from
your exercise program, exercise 4 or 5 times a week for 20 to 30 minutes.
Add another 10 or 20 minutes to each session for warming up and cooling
down. At first, keep your exercise sessions short. Don't
overdo it when you exercise. When exercising, you should be able
to carry on a conversation without getting out of breath. If you
are short of time or out of shape, try exercising in 10 minute segments
during the day.
Always start your exercise
program with a warm-up phase and end it with a cool-down phase.
A good warm-up and cool down routine is to walk at a relaxed pace for
5 minutes and then gently stretch your arms and legs.
Check with your doctor before
starting a walking program or other form of exercise.
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