New Years Resolutions

    

Nearly two thirds of people make New Year resolutions or have made resolutions in the past. Of the
resolutions made in recent years, 30% are related to diet, weight and/or health. A lucky 20% of people will stick it through and see significant, long term change. And the other 80%? It's usually a mix of stating a resolution but not seeing it through, or attempting to create change and eventually reverting back to old ways. So how can you have a successful and healthful New Year you ask? Below are the tried, tested and true ways to get yourself on the 2012 path to success for eating and living well. Think SMART. It stands for Specific, Measurable, Attainable, Relevant and Timely. If you can keep these factors in mind when setting a goal you're one step ahead of the rest. It's much easier to stay motivated and feel a sense of accomplishment if you are working towards something.

Be sure to strive for something that can be easily obtainable within say one month. And pick only one thing to change at a time and go from there, as change can sometimes be difficult. Suppose you may want to eat the daily recommended servings of fruit and vegetables, or lose 5lbs. It's may not sound like much, but these are good goals. Speaking from experience, it's the small, manageable steps people make that usually end up becoming habits in the long run. A good example of a small smart resolution would be over the next two weeks transitioning from a double double every morning to a medium coffee with just one milk. It doesn't seem like much, but over the course of a year calorically speaking this alone you could save you roughly14 lbs! When you achieve your healthy eating goal determine another and be sure to set your sights a little higher.

New Year resolution tip #2 is to be more aware of what goes into your body. Think of your body as a
car. When you put gas in a car it runs well, but if you put something else in there which doesn't belong it likely won't go very far. It's no different for our bodies and what we eat. When it comes to food try and keep temptations at bay. This is certainly challenging any time of the year, but especially so after the holidays. Remove tempting foods from the refrigerator and pantry, plan meals ahead for the week, make a grocery list for these meals based on the foods you already have on hand, and buy only what you need. When going for something to eat ask yourself if you have a heart or stomach hunger.

A stomach hunger, is when you are truly physically hungry, but a heart hunger is more an emotional
desire for food. Feed the hunger, hold off on the desire. If you need even more motivation place a
reminder in a frequented spot. A motivator could be the picture of the bathing suit you'd like to buy
for that spring vacation, a photo of your former self, or some key words to help inspire you to see your resolution through. A food journal is also a good way to help you become more aware. Not only
can this help you recall everything you eat, but you can also use it to record how you feel when you
ate something. This works for two reasons. One, because people who write down what they eat, are
usually more accountable for what they are putting in their bodies and two, because they are probably
going to review it later they will be prone to eating less.

My third offering of advice is the simple saying two heads are better than one. Whether it's a goal to
lose weight or eat better, doing it with a friend increases your chances of success that much more than
if you were to do it alone. The other benefit here is that because this resolution is so popular you are
quite likely to know at least one other person with this goal in mind who can be your buddy. If you
haven't made a resolution yet, it's not too late to grab a friend and set a smart resolution. All the best
for health in 2012!

As seen in The Telegram January 2, 2012

Watching Weight on your Wish List?

    
Last week Molson Canadian 67 revealed the results of their latest nationwide survey. It appears that
during this holiday season 66% of people said they expect to gain between one and nine pounds. Nine
pounds is certainly extreme, but it's fact that on average most people do gain one to two pounds. A
pound or two isn't such a big deal if you take up and stick to the New Year's resolution of getting
healthy and fit. However this usually isn't the case. In fact, it's been proven that weight gainers over
the holidays don't seem to lose the weight, and even worse, it tends to accumulate year after year.
Holidays are a time to enjoy friends, family and food, and contrary to what many think, you can have
all three without putting on the extra pounds! Through mindful eating, moderation and with a few
simple tips you can avoid the belly like a bowl full of jelly this holiday season.

One of the most important things to do is plan ahead. Start at breakfast. Be sure to have a good
one, i.e. a balanced meal and certainly don't skip it! Those who indulge in the first meal of the day
tend to consume fewer calories throughout the day. If time is an issue start to prepare something
the night before. Baked beans, a veggie fritatta, or fruit salad take very little time and serve as great
leftovers, plus they won't put extra strain on the already tight purse strings. Skipping any kind of meal
throughout the day is a common practice this type of year, but also a big no-no. Often it results in
overeating, and over time it can interfere with the way your body processes food, storing it as fat. At
home, keep a good stock of healthy, lower calorie snacks in the fridge. The holidays can be such as
busy time, and so it's a great idea to have a 'healthy snack bin', or container of ready made grab and go healthy eats. Healthy snacks can double as mini-meals to keep you energized during busy days.

Ideal bin items can be fruit, vegetables, soups, low-fat yogurt and cheese, skim milk, hummus, whole-grain crackers and breads, and nuts and seeds. Always think ahead. If you know you're going to a holiday party and going to be consuming more than usual make extra effort in the days prior to. Remember the 80/20 rule. Eat nutritious higher-fibre, lower-fat foods 80% of the time so you can indulge in a few treats about the other 20%. When at an event, use a smaller plate. It allows you to put less food on there and encourages proper portion sizes. You can also start by filling your plate with vegetables and salad before going to the entrees and desserts. Eat slowly, and taste each bite. Wait about twenty minutes before going back for more. It takes about this much time for your brain to catch up with your stomach.

Equally important as foods are fluids. Be sure to drink plenty of water before, during and after meals.
This is important for watching our weight because it can help us feel full and reduce the amount of
food we eat. People tend to not get enough fluids, and many often confuse hunger for thirst. Before
reaching for holiday goodie have water first to be sure it's food (and not fluid) your body is really
asking for. Alcoholic drinks are fine in moderation, but they can be loaded with calories and can
dehydrate you. Drink them in moderation. Plan to have water or soda water with a slice of lemon or
lime between each drink to pace yourself. If you're hosting an event have one or more non-alcoholic
options, such as sparkling water with lemon, cranberry juice spritzers, 'virgin' Caesars, non-alcoholic
beers, and lower-fat eggnogs and hot chocolates.

Equally important to eating healthy is being active, so be sure to let the holiday spirit move you. Make plans with family or friends to get regular exercise during the holidays- at least 30 minutes a day. It won't just burn calories, but be a fun way to help destress and unwind from the holiday bustle.

As seen in The Telegram December 19, 2011