Are You Biting Off More Than You Can Chew?

If your New Year's resolution is to get healthier, good for you!  Implement the following  suggestions over the next 12 months to help you get there.  People that try to make too many changes at once, often get overwhelmed and abandon their goals quickly.  Instead, slowly modify your diet and lifestyle so you don't feel deprived of your favorite foods and activities.  In my experience, when you add healthier options gradually, they eventually replace the bad habits and become the norm.  This of course is the goal and the key to success - permanent results require permanent change!

1. Choose healthy carbs:  The type of carbohydrates you eat will make the biggest impact on your health.   Foods made with refined flour and sugar are empty calories that contribute to weight gain and chronic disease.  Getting your carbs from fruits, veggies and whole intact grains (like quinoa, brown rice or wheat berries) is the ultimate goal, but for now start to substitute your bagels/bread, cereals, crackers, baked goods, and pastas that are made with white and wheat flour and sugar with those that are made with  "whole" grain flours such as whole wheat or whole rye flour.  Tips:  To get started, switch to a whole wheat bread with at least 3 grams of fiber per slice, mix your white pasta with whole wheat pasta, nibble on Triscuits instead of pretzels, chips, Cheez-its, Wheat Thins or rice crackers, and twice a week, replace your refined breakfast cereal with PLAIN oatmeal topped with fruit and cinnamon. 

  2. Get legumes into your diet weekly:  Beans and lentils are nutritional powerhouses.  They're loaded with healthy carbs, lean protein and fiber and are associated with lower cholesterol and body weight.  Make legumes your meal once a week and a side dish 2-3 times a week.  Tips:  Add them to your pasta sauces, soups or salads.  Enjoy bean spreads such as hommus or black bean dip with veggies instead of cheese and crackers or on your burgers and in your sandwich instead of ketchup and mayo.

3. Cut down on the calories you drink by increasing your water consumption:  Alcohol, flavored coffees, sports drinks, sodas and fruit juices (even 100% fruit juice) are loaded with sugars that spike your blood sugar and convert to fat quickly in the body while wreaking havoc on your energy, hunger and weight.  Tips:  Agree to cut in half the amount of these beverages you consume daily.  At the same time, commit to drinking 12-16 ounces of water when you first get up and again between meals.  Keep a water bottle at your desk or in your car and sip on it periodically throughout the day.

4. Eat smaller portions mindfully and SLOWLY:  According to the U.S. Department of Health and Human Services, we consume anywhere from 250-400 more calories per person, per day than we did 30 years ago.  These extra calories are the main reason 66% of Americans are overweight or obese.  Carrying excess weight increases your risk of most age-related and chronic diseases.  Our hectic lives often encourage us to eat on the go, in front of our computers and TVs or in the car.  Eating under these circumstances often leads to overindulgence and less satisfaction.  How many times have you eaten a half a bag of Tostitos while watching TV and didn't even realize it until the damage was done?  Tips:  Portion sizes have become increasingly larger, so if you're dining out, consider sharing an entree with a friend or taking half of your meal home in a "to go" bag.  At home, serve your meals on smaller plates and wait at least 20 minutes before getting seconds.  When you eat, turn off the television and set aside your smart phone, so you can focus on your meal and the others around the table.  Most importantly, stop eating when you are no longer hungry, rather than continuing to eat until you are full.  Chew each bite at least 15 times before swallowing.  Slowing down will help you realize when you have eaten enough to satisfy your hunger.

5. Eat fish twice a week in place of red meat especially processed meats like cold cuts, hot dogs, bacon, sausage and pepperoni.  Diets high in fish are linked with a lower risk of heart disease, diabetes and several cancers.  Not a fish lover? Choose shrimp, scallops or mussels for dinner instead of steak, lamb or pork.  Tips:  Add canned tuna or packaged salmon to your salad instead of ham, turkey or cheese.   Commit to ordering fish when you go out to dinner instead of pasta or meat.

6. Include a fruit or vegetable every time you eat a meal OR a snack.   This is a  great  trick for getting more produce into your diet while hopefully reducing the types of foods that are less healthy.  Tips:  Add veggies to your eggs or a piece of fruit to your yogurt.  Enjoy a handful of carrots or two with your cheese and crackers, a salad before a bowl of pasta, or an apple or pear with your chips or nuts.  Better yet, add vegetable soup and a salad as a meal once a week instead of a sandwich, burger or pizza.

7. Get off your tush!  Our bodies were meant to move not sit.  Research continues to show exercise is good for the mind, body and soul.  Most importantly it protects you against age related mental decline, heart disease, and depression.  Assess how active you are throughout the day.  If your life is predominately sedentary, commit to getting on your feet more often.   Tips:  Use a headset and pace while you're on the phone, find a ledge that allows you to stand while using your laptop, get off the subway a few stops early and walk home, use the stairs whenever possible, meet your friends for a walk instead of lunch, carry your clubs while playing golf, or add a game of singles to your tennis schedule.  Exercise comes in many forms - find one you enjoy, it will ensure you do it.  Biking, running, zumba, swimming or simply walking a couple times a week is a great start to becoming more active.  Eventually you should build up to doing at least 150 minutes of moderate exercise a week - for weight loss it's more like 300 minutes a week. 

8. Stop eating 2 hours before bed.  Eating right before bed can disrupt your sleep.  Restless sleep contributes to weight gain, cravings for unhealthy foods and often less exercise.  

Following these simple steps will help you increase your fiber, reduce your sugar consumption and become more active all of which are essential for improving your health, protecting yourself against chronic disease and losing weight.