A New Year, A New You
In the coming year make steps toward creating the new you!
Continue or Start to Exercise
Exercise should not be something you hate, but something you look forward to. Starting out is difficult at times, however once you build strength and stamina exercise activities will become a lot easier and more enjoyable. Start out slow. Begin with 30 minutes of aerobic activity 3-5 times per week and then work up to 45-60 minutes most days of the week. Weight training is also beneficial to add to your routine, because it helps tighten up your muscles giving you a leaner look and increases your fat burning potential.
Commit to Eating Better
You are what you eat. Food is your fuel. Just like your car your body needs the proper fuel to run smoothly. Don’t be afraid to try new foods. Increasing the variety of foods you eat will decrease boredom and increase the nutrients you consume. Make your plate as colorful as you can. You won’t know if you like a new food until you try it!
Take Time for Yourself
Take time out for yourself. Neglecting yourself can lead to poor health. In addition to eating better and exercising, spend time each day doing something for you and only you. Read a book, listen to your favorite music, take a class, meditate, or just have quite time. This will help decrease stress.
A “health” partner is someone close to you who can help to keep you motivated and on track. Don’t have a partner? Use online tools to help keep track of your eating and activity. Good sites for accountability and motivation include Lose It, My Fitness Pal, or Friendship Weight. Tracking you intake and activity can help keep you stay on track and seeing the positive changes in your health will be motivating to you. Want I live person? The Registered Dietitian’s at Eat Right Bucks County can be your “health” partners and better yet most insurance plans will cover the cost! If you are out of the Bucks County area you can find a local dietitian by visiting www.eatright.org.
Well, it’s Christmas Eve and many of us are either prepping large meals for tonight and/or tomorrow or at least preparing to eat those large meals. The holiday season can ruin the wasteline if you are not careful. Here are some easy ways to keep your calories in check, but still enjoy your favorite holiday foods.
1. Get moving: find sometime in the day for a workout. This will help you burn off some calories ahead of time.
2. Only take the amount of food your stomach can hold. Do you really think two plateful’s of food fit in your stomach?
3. Taste all your favorite foods. Enjoy a few bites and move on.
4. Enjoy the time with your family and friends. Engage in conversation and put that fork down when you talk!
5. Take you time. It takes 20 minutes for your stomach to get the message to your brain that you are full. Why rush?
6. Do you really love every food available on the table? Why eat something you really do not enjoy. Only choose to put on your plate the food you really love. It’s a good rule of thumb at a buffet to survey the table first to see what there is you really want instead of filling your plate right away.
7. Beware of drinks. Liquid calories go down really easy, do not fill you up, and add up in calories. Enjoy alcoholic beverages in moderation. (Drink one glass of wine, not the whole bottle!)
8. Fill half of your plate with vegetables, 1/4 protein, 1/4 starch (not much room for stuffing, mashed potatoes, and sweet potatoes is there?)
9. Beware of cranberry sauce and gravy. These wonderful additions can add lots of calories. Good easy.
10. Finally dessert. Too many delicious choices? Don’t have a slice of each pie on the table. Have a taste of each or only take a whole piece of the dessert you love the most. ( I will be having pecan pie with vanilla ice cream thank you!)
Eat Right Bucks recently opened its doors in Doylestown, Bucks County. Our office is open with appointments available Monday through Saturday. Appointments times include both day and evening appointments. Unlike many of the other nutrition counselors in the area we are specifically trained to handle medical conditions. With our years of experience and the uniqueness of our experience we are knowledgable in many areas of nutrition. We tackle the most challenging conditions including food intolerances, GI disorders, and weight management (including weight loss surgery). We counsel clients of all ages. If you wish we will work with your primary health care provider to coordinate your care. Most insurances are accepted both in state and out of state plans.
Our office is conveniently located on North Easton Road and Sawmill Road just past the Fred Beans Dealership. Here is a glimpse of our office.
Kids Play Area
Here is an old video of Doylestown, Pa from 1954 which was originally shown at the County Theatre. It’s fun to see the old buildings and businesses and how they have changed over the years. But one common theme still in place and that is to support our local businesses and local economy here in Doylestown.
My favorite is seeing the shoe store, the milk being bottled and the busy Train Station!
Kristie L. Finnan, RD, LDN is a campaign volunteer for Kids Eat Right. Here is a great video to learn more about Kids Eat Right and what it’s members are doing to educate kids, families and communities on health eating. As a 2012 grant recipient, Kristie is making a difference in her own schools here is Bucks County, Pa.