Health & fitness: Time again for yearly goals
Is it just me or do your New Year’s resolutions from last year look alarmingly familiar?
I know, I know.
Lose 10 pounds or maybe 20, exercise for 45 minutes a day – every day. Give up all junk food and just eat healthy food. And no more stopping at McDonalds regardless of their transfatlessness. Unfortunately, those good intentions don’t seem to last very long and all too quickly you’re right back to your old ways again. Don’t dismay and don’t sign up for the expensive health club just yet – we’re still a long way away from bikini season.
So if you begin a healthy eating and exercise program right now, you’ll be ready for the beach in no time. Remember, moderation is key. A gung-ho start often results in quick burnout, which leaves you feeling more hopeless and discouraged than before.
First things first: Clean out all the leftover goodies from your holiday stash.
Toss or give away any remaining cookies, candies and eggnog and don’t forget to replenish your pantry with lower-fat and healthier choices. Take advantage of the winter fruits and vegetables that are plentiful right now (and on sale).
When choosing carbs or bread, try to choose whole grains, which are nutritionally better for you and stay with you longer. You can even get whole-grain pasta, which looks a little different, but basically tastes the same! The baking season is now officially over so, if you can, steer clear of refined sugar and flour; your body has had enough of that over the past few months.
Can’t give up the chips? I know, I can’t either, so make that or something similar your one reward snack and indulge only a few times a week instead of daily.
If you deprive yourself completely of foods that you just plain like to eat, you unfortunately set yourself up for a snacking binge. Try not to go overboard.
Having difficulty packing a healthy lunch in the morning and then need something fast and convenient during your lunch hour?
Try the soup bar at your local grocery store or one of the many convenient microwavable soup containers. Clear soups are usually loaded with filling vegetables and protein and if you watch the sodium content, they are generally a good choice. Soup fills you up and gives you all the comfort and warmth you need – sort of like French fries!
Cream soups don’t pack the same nutritional punch and are higher in fat so they shouldn’t be your first choice. Salad bars are good choices too, but are trickier to navigate because they often contain high-fat salads and toppings. If you can stick to just fruits and vegetables and the open, buffet style doesn’t bother you, then go for it. (The problem is that I tend to fill my container with tuna salad, macaroni salad and cheese – those aren’t necessarily the best choices.)
Now about exercise. Start doing it.
I know, it’s cold and dark when you get home from work, so indoor exercise might be your best bet right now. From beneath all the laundry, dust off that treadmill (I know you have one) and start walking. Try some of your long lost exercise tapes or buy yourself a new one. It’s a good time for it – exercise items tend to be on sale during the month of January because everyone wants to lose a few pounds.
Next month I’ll outline the 10,000 Step walking program and you can focus on adding a few more steps to your normal daily patterns. For now though, forgive yourself. Rejoice in a wonderful holiday. And then get back on track. Before you know it you’ll be looking better, feeling better and for the first time, keeping those new resolutions.
Perry Hall resident Beth Garner is a registered nurse, not a nutritionist or fitness expert. Share your healthy recipes by e-mailing her at bgarner@timesheraldnews.com.