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Healthy New Year, Healthy You

in The Too Busy to Diet Blog on January 6, 2017

Healthy New Year, Healthy You

Close to 50% of Americans typically make New Year’s Resolutions and weight loss is the most popular theme. However, only 8% are successful at achieving their goals. What do those who are successful in reaching their goals have in common? Registered Dietitian Jacqueline King and North Suburban-Illinois Academy of Nutrition and Dietetics Media Spokesperson has proven tips and tricks to share for successful long-term weight loss.

1. Make SMART goals and plan for changes you can maintain. Instead of trying to work on lots of goals at the beginning of 2017, aim for focusing on one SMART Goal at a time. SMART Goals are specific, measurable, attainable, realistic, and time-based. Once you have mastered a change, add in a new goal to keep up the momentum. For example, a common goal is to drink less sugar-sweetened beverages. However, this does not give a clear plan! A SMART Goal for this would be, “I plan to drink water in place of sugar-sweetened beverages at meals at least 5 days per week.”

2. Increase physical activity! Being and staying active are key for good health and maintaining a healthy weight. It’s cold in Illinois, but there are options for activity that do not involve going outside. Join a local gym or community wellness center to take advantage of their programs, or walk at your local mall. Sitting less often is very helpful – so when possible, get moving! Have a family member or friend join you so that you have a buddy and you can help encourage each other to stay on track. Make sure to check with your healthcare provider before starting a new physical activity program.

3. Make changes to food intake. Around 80% of those who have had success have one thing in common: they eat breakfast regularly! Aim for a lower-fat, higher-fiber breakfast in the morning to keep you full and satisfied until lunch. Plan meals ahead of time to stay on track, too. Meet with a registered dietitian for help crafting the perfect plan for you and your lifestyle!

For more information on healthy eating or to locate a Registered Dietitian in your area, visit the Academy of Nutrition and Dietetics at www.eatright.org.

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Resources:

New Years Resolution Statistics

http://nwcr.ws/
Sample Recipes if Doing a Cooking/Food Prep Segment:

Overnight Blueberry Oats
¼ cup steel cut oats
½ cup 1% milk
½ cup plain yogurt
½ cup frozen unsweetened blueberries
½ tsp. vanilla extract

1. Put all ingredients in a reusable container (such as a Mason Jar or glass bowl with a lid) and mix together.
2. Store in the refrigerator overnight for eating at breakfast the next day.

Southwestern Salad Mason Jar Lunches
Makes 5 lunches

Ingredients
1 lb. ground beef, lean
½ cup onion, chopped
1 Tbsp. chili powder
2 tsp. dry oregano
½ tsp. cumin
1 cup canned kidney beans, drained
1 can (15 ounces) chickpeas (garbanzo beans), drained
1 cup grape tomatoes
2 cups lettuce, shredded or broken into bite-sized pieces
½ cup cheddar cheese, low-fat, shredded
4 Tbsp. ranch dressing, low-fat

1. Brown ground beef and onion together in a medium skillet, add chili powder, oregano, and cumin.
2. Make a layered salad in a mason jar using this order.
a. Bottom to Top: Ranch →Tomatoes → Beans → Meat → Cheese → Lettuce
3. Store mason jars in refrigerator.
4. Bring an extra bowl, if desired, for eating at mealtime.

Adapted from https://go.illinois.edu/southwestern_salad

Jacqueline King, MS,RDN, CDE, FADA

Author: Too Busy to Diet

For more information about a healthy diet check out www.amazon.com