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Posts Tagged ‘New Year’

If like me, you would like to lose a few pounds of body weight. Well, maybe more than a few. With age, losing weight becomes more complex and challenging. How do we stop this run-away fat-train and reverse the damages? With the start of a new year, most of us become more mindful of our need to pay attention to how we treat our bodies.

On the start of 2015, keep these thoughts in mind.

  • Don’t stress out. Worrying about weight could be harmful. Some people tend to eat and snack more when stressed. Many grab any food available without thought of the limited nutritive value or excessive calories.
  • Get more sleep. A good night’s rest gives you energy to be more active throughout the day. Awakening refreshed helps to focus on the body’s needs instead of pumping in the caffeine to stay awake.
  • Plan ahead. While planning helps relieve stress, it may improve diet. When we wait until hungry to consider food, we often end up making poor choices. Decide on meals or snacks in advance. Plan to take an apple and nuts with you to work instead of snatching up a cola and cake at breaktime.
  • Enjoy your food. While our bodies need foods loaded with nutrients to remain healthy, food is meant to be enjoyed. Denying favorite foods seldom results in continued weight loss or management. Modify high-calorie favorite dishes to lower calories.
  • Appreciate yourself. Regardless of your current weight, God loves you, and I expect so do a lot of family and friends. If you need to lose weight—not because of vanity but for health reasons—remember Philippians 4:13, “I can do all things through Christ who strengthens me.” While you need to do your part, will-power often weakens when it comes to eating. Prayer is always a viable choice for needed help. Remember, you are worth staying healthy.

Have a happy and healthier new year.

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Wishes for 2012

New Year’s Eve has passed and January 1, 2012 marked the beginning of a new year. Perhaps you took the last day of 2011 to reflect on the foods you ate and how they affected your health. For many, the past year changed lives, whether for better or worse. Maybe last year you made resolutions that soon went awry. Will you, or have you already, missed the mark in 2012?

Instead of impossible resolutions, consider a wish list. Do you wish you could eat more healthy this year? Consider ways to make that happen without a guilt trip when you don’t make the wisest choices.

How difficult would it be to eat one more vegetable or fruit each day? This one small change could help make a difference. Find ways, as I have, to sneak in those added foods. I make my sauce for lasagna. My adult grandson thinks my recipe is the best. Whether he knows it or not, each batch has two shredded carrots. If you use purchased sauce, add carrots to that. Some substitute zucchini for noodles or shred a few into the sauce. The same principle works for many vegetables and foods. I’ll bet young children will never suspect additional chopped vegetables on their pizza.

To add fruits, consider an old standby that most children (and adults) love—Jello. If you believe your children consume too much sugar, choose artificially sweetened gelatin. Combinations of fruit and gelatin are endless. Add fresh or frozen strawberries to strawberry flavored gelatin or canned Mandarin oranges to orange. Lime is great with apples. Crushed pineapple adds a great touch to all of these as well as other flavors.

Choose individual serving containers of flavored or original applesauce for a tangy dessert. Substitute applesauce for part of the oil in most baked goods such as cakes or nutbreads. This little ingenuity cuts fat in the diet (not to mention calories) as well as adding more fruits.

Other minor changes include passing up all those less healthy goodies in the grocery and reaching for special treats of low-fat yogurt or one of the many snack or protein bars. Just check labels to know what you are eating and choose the healthy ones.

If losing weight is your number one wish, as it is for many, the above choices will help with that, too. Forget failures and focus on the future. Many substitutions provide painless hidden ways to cut calories and at the same time eat healthier. Filling your cupboards and refrigerator with more nutritious snacks helps. May your wish for a healthier you come true in 2012.

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Welcome to a new year. If you made resolutions, have you managed to keep them thus far? Many, once again, have resolved to lose weight. Numerous others want to live a healthier lifestyle. Problems with resolutions occur when we slip one time and decide we can’t stick to promises we made to ourselves. One mistake shouldn’t shatter our personal goals for the entire year.

Food Insight, the newsletter of the International Food Information Council Foundation, made holiday suggestions in their December 2010 issue that can help weight conscious people throughout the year. Highlights included the following:

  • Choose at least five servings a day of fruits and vegetables. These foods help give satiety and keep calorie intake lower. They also contain fiber plus major sources of vitamins and minerals.
  • For those who imbibe in alcohol, choose lower-calorie options.
  • Focus on portion size. Many exaggerate the amount of a portion. Consider the following  as one serving: meat the size of a deck of card; cooked fruits and vegetables, one-half cup; fresh fruits and vegetables, one cup; and bread the equivalent of one slice. A serving of milk equals one (eight-ounce) cup or one ounce of cheese. 
  • When eating from a buffet, view the entire selections before making choices. To sample a number of items, take no more than two tablespoons of each prepared food.
  • Choose sensible portions of desserts and savor each bite.
  • Keep moving. Whether or not you take part in a regular exercise program, increase daily activities by moving more and sitting less. Take advantage of using stairs instead of elevators or parking farther from your destination. Every calorie burned counts.

These small steps along with other simple calorie-saving measures will help keep you fit and healthy throughout the year. Enjoy your dining experiences without nagging thoughts of continuous calorie-counting.  

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