Year after year, I promise myself that I would take charge of my lifestyle, changing to better habits, opting for better choices, and hopefully emerging successful in weight management at the end of the year. This year was no different from years past you enter the holidays thinking you would be more disciplined than last year and not touch the goodies. Or you plan to compensate by exercising more, but the traffic and socials eat up the only free time you have for sweating out.
Then you let off a long sigh of resignation and give in to the holiday feasting, dismissing the diets and restrictions to after the holidays. It doesn’t help to have relatives who love to eat around as you are obliged to eat with them, and enjoy. It didn’t help me all the more, as this year, our family chose to spend the holidays on a cruise ship (an Italian one at that, Costa Classica) with all the delicious buffets and eat-all-you-can sit-down meals.
Well, back to reality. The holidays are over, and I am packing not only my bags but excess holiday weight as well. Now, it’s back to basics when it comes to shedding the excess pounds off (and naturally the older you get, the harder it is to lose weight).
Here are 12 tips for healthier eating from Harvard (www.health.harvard.edu):
1. Build a better plate. You have seen the food pyramid, but this is an easier guide to eat healthy. While you may view the details at www.health.harvard.edu/plate, what it basically proposes is to fill half of your plate with fruits (about 1/6 of the plate) and vegetables (approximately 2/6 of the plate). The other one-fourth should be whole grains (such as brown rice or whole wheat bread) plus one-fourth healthy protein (fish, poultry, beans, and nuts).
2. Pile on fruits and vegetables. Loaded with vitamins and minerals, high in fiber, rich in phytochemicals, colorful veggies and fruits can lower blood pressure, cholesterol levels, and inflammation. People who eat more fruits and vegetables have a lower risk of heart disease, diabetes, and weight gain. Those who eat fruits consistently have a lower risk of stroke.
3. Go for good fats. Not all fats are enemies. Go for polyunsaturated fats, including vegetable oils, omega-3 fatty acids (in fish, seeds, nuts, canola oil), and mono-unsaturated fats (such as avocado, olive oil, canola oil). A study revealed that eating a serving or two of pistachio daily may help reduce levels of LDL cholesterol (careful though with the calories as a cup is about 700).
4. Replace refined grains with whole grains. The bran and germ of natural grains that provide fiber, vitamins, minerals, antioxidants, and phytochemicals are retained in whole grains. To develop a liking for brown rice, try mixing some white into it until you or your children can take it alone.
5. Eliminate liquid sugars. A 2011 Harvard study identified sugar-sweetened drinks as one of the dietary components most strongly linked to long-term weight gain. The Healthy Eating Plate system they developed suggests taking no more than one small glass of non-sweetened natural fruit juice a day.
6. Drink enough water. Four to six cups is reasonable since many foods we eat contain water, they say. No calorie liquid such as black coffee, tea or carbonated water can be a good alternative to snacking.
7. Learn to like less sodium. If you have high blood pressure or at risk for it, get no more than half a teaspoon of salt for the whole day. Most processed food and fastfood have a lot of salt and are blamed for overconsumption.
8. Rethink supplements. It is still best to get vitamins and nutrients from food rather than supplements. Online, the website has examples of eating plans that can provide all your requirements. However, when that is difficult, given certain conditions or situations, then supplements should be considered. Check www.health.harvard.edu/vits for more information.
9. Dine mindfully. Old-fashioned as it may seem, this very basic tip means a lot when it comes to weight management. Enjoy your food. Take in the food’s aroma, taste, and texture. Chew slowly. Put down your utensils in between bites. It takes some time for the body to send a message to the mind that it is full so take it easy. Some even advise eating only until you are 80-percent full.
10. Keep alcohol under control. While there are benefits associated with drinking a glass of wine a day especially for heart health, recent studies also show that the same slightly increases the risk for breast cancer.
11. Eat breakfast. A healthy morning meal lowers the risk of impulse eating and overeating later during the day. It also provides more energy throughout the day.
12. Plan for a snack attack. When hunger seems to be beckoning, try drinking a glass of water, then wait for 10 to 15 minutes to check if you are really hungry. Better be prepared at work, pack healthy 100 to 150 calorie snacks. –Mylene Mendoza-Dayrit (The Philippine Star)
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Post me a note at mylene@goldsgym.com.ph or mylenedayrit@gmail.com.
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