New Year. New you. New me. Eat better. Eat less. Exercise more. Go hard or go home. That's the New Year mantra for some.
Oh the pressure! Change can be good and although any time is a great time to make a change, there is something about the new year that sort of just shouts "new beginning!" Instead of making traditional resolutions that somehow or another seem to make their way out of our heads, let's instead start a revolution by changing the way that we think about making changes. It is important to make positive changes in your life and to have goals-things to strive for that will bring you satisfaction once accomplished. However, it is also important to make changes that are sustainable and to set goals that are challenging, yet realistic enough to achieve. When it comes to diet and exercise, our mindset cannot be all or nothing. We must recognize the importance of small changes and how these changes accrue over time. I heard a statistic a few days ago that said that people tend to fall off the resolution bandwagon by the end of January! That doesn't have to be YOU! Instead of implementing a strict diet and workout regimen, try making small, positive changes this year. This way, you set yourself up for success and you are more likely to make a lifelong commitment to your health. Here are 5 changes you can make and stick to in the New Year and beyond: 1. Add more fruits and vegetables to your diet. Yeah, sure, you have heard it a million times, but have you done it?? One way to incorporate a variety of fruits and veggies into your diet is to try "theme eating." Yes, I just made that label up (at least I think I did). Theme eating is picking a color for the day and selecting corresponding produce. For example, if I pick "green," I will make sure to eat a green fruit or vegetable with my meals that day. Some examples might include: spinach in my omelette at breakfast; a bartlett pear with my sandwich at lunch; cucumber slices for a snack; and a green salad with my dinner. Of course, you are not limited to only this color, but organizing your meals this way makes it more like a game and games are fun. If something is fun, you are (I am) more likely to do it. Therefore, making fruits and veggies fun means you will be more likely to eat them! 2. Don't restrict yourself from your favorite treat. There is nothing wrong with having your cake and eating it too. There is something wrong with having the cake and eating it all in one day. Unless of course, you don't mind wearing the evidence! If you say you can't have something, you're likely going to want it more, and when you finally break down, you may overdo it. Instead, eat a small serving of your preferred treat and savor it. When you are finished, dispose of your plate and know that there will be more for tomorrow or another day if you choose. Then, find something else to do. When you know that the food is not off limits, it will seem less difficult to stick to the serving size because you realize that you can enjoy it again soon. 3. Keep a journal. Log your intake and your activity to keep you motivated. It really does work. Who wants to write down that they ate a tub of ice cream and sat on the couch all day? Not saying that you have to write it, but the point is to help you achieve your healthy lifestyle goals. If you happen to leave out a twinkie or two (or maybe it was 3), who are you really hurting? Not your journal! No one even has to see your food diary but you. So, be honest. Journaling will make you accountable and help you to realize just how much or how little you are eating and exercising. Once you have this information, you will be better equipped to make a positive, healthy change! If you are unsure about changes you could make, consult with a registered dietitian ;-) 4. Make working out a part of your routine. Carve out some time each day-10, 30, even 60 minutes-to move your body. If something is a priority in your life, you can and will do it! Sleep in your work out clothes and get in an early morning walk, run, or circuit. Engaging in physical activity before the rest of your day begins ensures that you get it out of the way and avoid making excuses later in the day when you "don't have time" or are "too tired" to do it. 5. Focus on health, not the scale. Weight is highly variable due to water retention, time of day, meal volume, muscle mass, etc. Therefore, the number on the scale can deceive you into thinking that your efforts to be healthy are in vain. When you adopt a regular work out regimen, particularly one that includes strength training, you will build muscle. Since muscle is more dense than fat, your weight will probably go up. However, you will look leaner and fit into your clothes better because muscle is more compact than fat. In addition, you will notice other benefits of your healthy lifestyle, including increased energy, a youthful glow (from the antioxidants and vitamins in your food and from the activity-induced increase in blood circulation), and increased confidence. Cheers to a joyous New Year!
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Let's face it. Food can be costly. Food is necessary to our being. Food also goes to waste all too often and the very production of food uses precious resources and contributes to environmental destruction. How about we make this necessity more affordable and help sustain our world while we are at it. Keep these tips in mind for a healthier body and planet: 1) Every purchase should have a purpose.
3) Where's the Beef?
4) Smaller platters matter.
These are just a few of the many ways that we can be more waste-conscious and promote sustainability through our food and nutrition behaviors. What do you do to promote sustainibility? Please share in the comments. Many parents seek advice on how to grocery shop for the whole family. They want to select foods that are both healthy and appealing, especially for little ones, who tend to be a bit pickier. However, there are some foods that seem like good options, but when it comes down to the ingredients, some of these foods just do not make the cut. Lunchables- such a cute concept, but don't do this to your child. I know it's what the cool kids are doing. I was susceptible to this thinking once. I remember as a child, one of my friends bringing Lunchables every day to school. I thought it was so awesome. Years later, I saw this friend...let me just say that I am SO glad that my Mom used her better judgement to limit these sodium-laden perpetrators! Lunchables are easy to makeover and recreate in your own kitchen. I will do a separate post on DIY lunchables. Lunchmeat, Hotdogs, and Breakfast Meats-Again, lots of salt added to these processed meats, including bacon and sausage. Furthermore, highly processed meats have been classified as carcinogenic or cancer-causing. Fruit snacks-these little guys seem innocent enough. I mean, they have fruit in the name, right?? Don't be fooled! These stealthy diet busters are no more worthy of a relation to fruit than a beast is to a beauty. They have the artificial flavor and color of fruit and none of the nutrients. Vitamin C, you say? Nope, still not convincing enough to crown this food as something that we want to feed our families. Try whole fruit, like an apple or banana, instead. Cereal-Many companies are trying to change the face of their products by decreasing sugar, throwing some whole grain flours in the mix, and increasing fiber content. However, don't depend on the claims on the front of the box to guide you in selecting a healthy option. Flip that box over and read the ingredients. If "whole grain" is not listed in the first 5 ingredients, chances are the percentage of whole grain in the cereal is so small that it is irrelevant. Conversely, if the amount of sugar is lower according to the claim on the front of the box, but sugar or one of its many alias' remains one of the first ingredients, it may be best to leave the cereal on the shelf. At the very least, reserve it for more of a dessert-type cereal. Some of my favorite options for a healthy cereal include plain or multi-grain Cheerios, Rice Krispies, and Honey Bunches of Oats. Adding fresh berries or banana slices can sweeten up the situation, while adding more nutrition.
Yogurt - I have this listed because there are so many yogurts that have added sugar. Some added sugar is okay, as yogurt can be pretty tart without it. However, some yogurts have so much sugar that they may be confused with diabetes. Brands including Chobani and Fage offer a variety of options. While these aren't really marketed as yogurt for children, I promise that the yogurt will not know that a child is eating it. There is not a significant nutritional difference between your basic children's yogurt and a yogurt not marketed as such. Your child might miss the flashy containers, but there is an easy fix for this. Put the yogurt on a plate instead of giving it to him or her from the container. As a matter of fact, just save some money and buy the large container of yogurt and spoon out your desired portions. Stick with 2% yogurt rather than fat free. Marketing ploys with all of their bright colors and cutesy characters make it really hard to discern what foods are healthy at the grocery store. However, by reading labels and learning about ingredients, you can be more confident that the items in your shopping cart will translate to a healthy heart (and a healthy being overall).
If your New Year included the decision to transition to a healthy lifestyle, be sure to invest in the following kitchen must-haves to simplify the process.
Good quality knives. I love a sharp knife. When you experience one, you will appreciate how much easier life becomes in the kitchen. Scraping spatula. Essential for scraping those last remnants of food out of the bowl/pan/can/etc. You will be surprised at how much product remains after you think you have emptied a container. My spatula will make me think that the dish has been washed due to how little product is left upon its use. I use spatulas that are one piece without a removable part. This decreases the likelihood of water and food being trapped in the handle, where the pieces meet. One-piece spatulas are safer and more sanitary. Measuring cups and spoons. Some cooks prefer to add a pinch of this and a dash of that. I am getting better at eyeballing, but for certain things, I HAVE TO HAVE a measuring device. I like consistent results and for the most part, that means measuring. Kitchen shears. For chopping salad fixings into bite-size pieces. For cutting larger pieces of meat into cubes and strips for quicker cooking. For cutting stringy celery. For skinning fish. I love my kitchen scissors. Glass storage containers. I try to use glass over plastic to decrease opportunities for toxins to leach into my food. Pyrex and Luminarc (affiliate links at the end of this post) make good quality containers that are multipurpose. I can bake and store in my set, making them especially convenient. Salad spinner. This is borderline unnecessary, but I really don't like a wet salad and getting to the bottom of the bowl and there is a puddle of watery dressing. A salad spinner will change your life in that respect. You will save time from having to wait on drip drops to drain from the colander. You will also save money because you will go through fewer paper towels. Hopefully, you will test out this list for yourselves. It can be difficult to change your eating habits. However, when your kitchen is equipped with the right tools, you are much more likely to stick with your plan.
Alena H. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to tastewithoutwaist.weebly.com.
Just had to come on and share: Homemade pizza with sauce and herb- infused crust from scratch. This family tradition is here to stay.
May everyone be safe tonight and may 2016 be filled with peace, love, and joy. Cheers to 2016! |
AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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