A New Year, A New You
After the last guest has left, all the festivities have ended, the decorations have been put away and normalcy has reappeared, your focus on health can be restored once more. New Year’s Resolutions that are made at the beginning of the year don’t always seem to stick around that long. If you are one that has made a resolution to either lose weight, get in shape or to just eat better, stop right there. Instead of thinking of it as a resolution, think of it as a lifestyle change.
Little changes in your daily habits can go along way. First and foremost you have to make your health a priority. Have a plan and stick to it. Think about the long- term affects and what it will do to help you in the future.
Over the next several months I will focus on some basic tips to help you live a healthy life. This will encompass proper eating habits, fulfilling your sleep requirements, stress and exercise, and how to make this your new lifestyle.
Section 1 - Eating Habits
Eating the right foods all the time can seem like an overwhelming task, but by making simple changes here and there you can still eat the food you love without the guilt. Start by breaking down your day meal by meal and you will see just how easy it can be.
Breakfast:
• Switch portion size from 1 cup milk with cereal to ½ cup
• Make lower fat pancakes and use light syrup, no butter
• Pick one day a week to enjoy your tall skinny latte and bagel with low-fat cream cheese and add sliced tomatoes to it, or try peanut butter instead
• Make your eggs with one whole egg and the rest egg whites
• Replace breakfast potatoes with fresh fruit or tomato slices
• Cut back on amount of cream in your coffee
• Switch from full/low fat dairy products to non-fat items
Lunch:
• Avoid high calorie beverages (regular soda, Gatorade, juice)
• Ask for no mayo and no cheese on all sandwiches/burgers
• Do not nibble on food that is brought into work. Keep healthy snacks in your desk
• Limit fried foods to “cheat days” a every week or two
Dinner:
• Chew gum while preparing dinner
• Limit use of butter on bread to “eating out” only
• Keep dessert to 150 calories or under
• Limit your alcohol intake to 1 drink with dinner
All Day:
• Be sure to eat in regular intervals (i.e. don’t start working and not eat all day long)
• Eat within 1 hour of finishing exercise, whether a full meal or a small snack of under 200 calories
• Do not allow yourself to feel starving
• Space out your calories throughout the day
• Go vegetarian for one or two meals a day
• Have a fruit or vegetable serving at every meal
• Stay hydrated by drinking water through out the day
• Control portion size by eating slower and taking the time to chew and enjoy your food
• Stop eating before you feel full
Happy Eating!
Next time, I will focus on Section 2 of Healthy Living in the New Year - Fulfilling Your Sleep Requirements.
Here is a quick and delicious recipe to start your day right…
Power Oatmeal
1 serving oatmeal cooked with water Once cooked add 1-2 spoonfuls of nonfat vanilla yogurt, ½ cup fresh of fruit and a small handful of walnuts. Mix and enjoy!
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