Contributed by Amy Grobe, RD, CDE
Fit4D Diabetes Coach
Happy New Year! It seems that images of the New Year have changed somewhere along the line from those of confetti and noise-makers to constant reminders of our need to lose weight.
This year, I challenge you to make a resolution to change your mindset about how you approach your goals. Rather than making lofty goals for the entire year, I encourage you to focus on each day as a new opportunity to get just a little closer to your ultimate destination.
-How would you achieve a 50 pound weight loss this year?
-What can you do on a daily basis to achieve this goal?
- Reduce portion sizes and use the information on the nutrition facts label to make healthier choices
- Decrease fat and calorie intake by simply changing to lower fat foods
- Incorporate 30 minutes of physical activity into your daily routines
- If you’re short on time do 3 - 10 minute segments in one day
- Rather than trying to limit your intake of nutrients (as we try to limit fat, sodium, carbohydrates, sugar) reverse your thinking and try to add as many nutrients to your meal.
- Choose foods high in dietary fiber (at least 3 grams per serving)
- Select a variety of fruits and vegetables of many colors to maximize intake of natural antioxidants
- Choose foods that combine many nutrients. The following snack suggestions all contain calcium, protein, antioxidants, fiber, and heart healthy fats:
- Yogurt with berries and ground flax seeds
- Apple with peanut butter, dried cranberries, and soy milk
- Low fat cheddar cheese cubes (such as Cabot® 50% or 75% reduced fat cheddar) with grape tomatoes and kalamata olives
Stay focused on your goals and if you encounter challenges or difficulties, get back on track as soon as you can. Remember this Chinese proverb: “It is possible to move mountains by carrying away one stone at a time.”
Share a realistic health goal that you’d like to accomplish by March 2012 in the comments section!