Wednesday, July 30, 2008
Diet & Nutrition
To Your Health
Gina Goff
Posted on Sun, Jul. 06, 2008
OK, be honest with yourself: Have you kept your New Year's resolutions?
I'm afraid most of them get abandoned. The truth is, change is hard. But the good news is that it's never too late to revisit your old resolutions or make new mid-year resolutions.
You may recall that, during the Christmas and New Year holidays, I wrote a series of articles about eating smart and moving more to maintain your weight and physical activity levels. These articles were part of a statewide initiative called “Eat Smart Move More.”
Many great resources are available from the program, and I want to keep you informed of them. Visit the Web site at www.eatsmartmovemorenc.com. Besides food diaries and activity and nutrition logs that you can download from the “Revisit Your Resolutions” section, you can go to the “Consumer” section at “my” Eat Smart Move More (www.myeatsmartmovemore.com) for sample walking programs, recipes and lots more information and resources to help you stay active and eat well.
Now, back to those resolutions. If you are like many North Carolinians, you made a New Year's resolution to lose weight. Since many of us are still working on this resolution or want to recommit ourselves to it, here are some good tips: Get enough sleep, eat lots of fruits and vegetables, and watch those vacation food choices.
Get enough Z's
Research has shown that people who get enough sleep are better able to lose weight than those who don't. There is also some evidence that getting too much sleep can hinder weight loss efforts. Try these tips to get a good night's sleep:
Figure out how much sleep you need. Adults should aim for about seven to eight hours a night. The amount needed, however, can vary. For some people, as few as five hours can be enough. Others may need as many as 10. A good way to figure out how much you need is to turn off your alarm clock and see when you wake up without it. Do that for several days, and you should be able to count the hours of sleep you need per night.
Keep regular hours. Go to bed and get up at the same time every day, even on weekends.
Exercise regularly. Exercising regularly can help you have more restful sleep and help you fall asleep faster.
Don't eat a big meal before bed. Try to eat dinner several hours before turning in.
Avoid caffeine, nicotine and alcohol in the evening.
Give yourself time to relax. Before hitting the sack, read a book or a magazine, or do something else quietly to relax your body and mind.
Enjoy fruits, veggies
Summer is the perfect time to enjoy fresh fruits and vegetables. When produce is in season, it is fresher and usually less expensive.
Have a salad for one meal a day. Toss together different combinations of lettuce, chopped vegetables, fruit, nuts, beans, low-fat cheese, fish or grilled chicken and low-fat dressing for a delicious and easy lunch or dinner.
Throw some corn on the grill at your next barbecue. Leave it in the husk, or wrap it in foil for a healthy addition to your meal.
Surprise yourself with fruit. Berries are a very versatile fruit. They go well in baked goods, make delicious sauces for meats and are tasty in salads and desserts.
Visit the local farmers market. For the freshest produce, go to the farmers market and buy fruits and veggies that don't travel as far.
Eating, moving on vacation
Fitting healthy foods and physical activity into a vacation can seem impossible, especially when thinking about travel time in the car and all the meals you eat out. But follow these simple tips, and you'll see how easy a healthy vacation can be:
Choose activities that fit where you are. If you are at the beach, get up from the lounge chair and play in the water with your kids. Take a walk on the beach, rent a kayak and paddle around or rent a bike and explore the area. If you are in the mountains, take a hike and enjoy the scenery.
Plan ahead for healthy snacks. Instead of buying ice cream at the beach vendor, pack some healthier snacks in a small cooler and carry it out to the beach with you.
Choose wisely at restaurants and choose restaurants that have healthier options. If you want to splurge on one not-so-healthy meal, go ahead. Just eat lighter for the rest of the day.
Take some breaks. If your vacation requires a long car ride, plan to take some longer breaks at rest stops along the way. Get out of the car and walk around for 15 minutes.
Have a healthy summer and don't forget to visit the N.C.
Eat Smart Move More Web site, www.eatsmartmovemorenc.com, to help you stay active and eat well.