Healthy U

Issue 7

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Bringing your own lunch or breakfast or dinner for that matter can be faster, cheaper and healthier than eating out everyday. Once you get into the habit of shopping for and packing your “to go” meal, it is quite easy.

First assess your situation.

Can you keep the food cold? If you don’t have access to a refrigerator, purchase an insulted bag with a removable container you can freeze in your freezer and then place it inside the bag everyday to keep your meal cold. If you can’t do that, make sure you only pack food that is stored at room temperature.

Can you warm the food up before you eat? If you don’t have access to a microwave or hot pot, then only pack food that you enjoy eating cold or at room temperature.
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Thinking of Going on a Diet in the New Year? Think Again

Most diets result in ineffective, short-term weight loss and then quickly gaining back the pounds that were lost. Dieting disrupts normal eating, creates a preoccupation with food, can result in malnutrition, and can lead to eating disorders.
Instead, this year choose to eat well, live actively, and feel good about yourself and others. By eating well and being more physically active, excess weight will come off naturally. The key is to get more active. It takes time, but this is the healthy and lasting way to lose weight.
Eating normally typically includes three nutritious meals a day with breakfast being very important. Include one or two nutritious snacks to satisfy your hunger. Eat when you are hungry, and stop when you are satisfied.

Source: Healthy Weight Network, www.healthyweightnetwork.com.

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The New Year is a convenient time to reflect on changes you want to make to live healthier. Do you want to spend more time with your family and friends? Get more physically active? Eat healthier? Quit smoking? Get organized? Get out of debt? Enjoy life more?

Here are some tips from the American Council on Exercise (ACE) to help you reach your goals:

• Set Realistic Goals.
Make resolutions that are doable for you. If you want to exercise five times a week, but haven’t done it in the past, set your goal to exercise twice a week.

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Will you be sitting down to eat at a table or eating on the run? If you can sit and eat your options are much greater (don’t forget to pack utensils). Some foods like sandwiches, raw fruits and vegetables can easily be eaten on the go or while standing in line.

Now that you know your situation start choosing foods you love that are good for you. If you are saving money by bringing your own meal you can bank the change or decide to buy higher quality groceries with the difference. Maybe you can afford whole grain bread fresh from the bakery, gourmet salad greens, fresh herbs, a little smoked salmon, fresh pesto, gourmet olives or fruit out of season.

Here are some ideas to get you started
Clear broth soups with lots of vegetables
Left overs
Salads including cheese, eggs, meat or tofu and an olive oil dressing
Low fat frozen entrees
Cheese cubes and fruit slices
Yogurt
Wraps around your favorite veggies and a little meat, cheese or hummus
Small bagels and peanut butter
Cottage cheese
Whole grain crackers
Dried fruit
Vegetable or all fruit juice
Pouches of tuna or salmon
Flavored baked tofu
Cut up veggies and dip
Single bite size dark chocolate

If your eating habits need to be revised, start by making one small change each week. For example, if you normally eat 2 scoops of ice cream, decide from now on you will only eat one scoop. If you normally don’t eat any vegetables at lunch, decide to eat or drink one serving of vegetables every day at lunch. If you normally miss breakfast, decide to jump start your day with a nutritious breakfast each morning. People who eat a healthy and nutritious breakfast get more vitamins and minerals and less fat and cholesterol in their diet, control their weight, have more strength and endurance, are more productive and can concentrate better in the morning, and have lower cholesterol which reduces their risk for heart disease according to the Mayo Clinic.

Source: “Break away for breakfast: Don’t opt out of this beneficial meal,” Mayo Clinic, www.mayoclinic.com.

• Take Small Steps.
  Set small goals you can achieve more quickly in the interim that work toward your overall goal. These will give you a more immediate feeling of success. Be specific. Rather than “I will exercise more,” try “I will go for a walk at lunch on Tuesdays and Thursdays.”
• Write Down Your Resolution and a Realistic Action Plan.
  Try to make your plan as easy as possible for yourself.
• Change for Yourself.
  Look at your resolutions as positive changes that will help you live healthier and happier. Don’t decide to change to please anyone but yourself.
• Use Positive Language.
  Talk to yourself positively and develop a “can-do” attitude.
• Find a Realistic Role Model Living Your Goal.
  If they can do it, so can you!
• Anticipate Roadblocks and Rebound From Set-backs.
  If things come up that prevent you from sticking to your plan, make alternate plans for situations you cannot avoid. See how you can get back on track as quickly as possible and do better next time.
• Track Your Progress Periodically.
  Try once a week.
• Build a Support Team.
  Get support from your family, friends, and co-workers to encourage you when your resolve weakens. If your resolution involves quitting a serious addiction like smoking, drinking, or an eating disorder, get professional help and join a support group if possible.
• Celebrate Your Successes.
  Reward yourself when you meet your smaller goals, as well as celebrate when you achieve your resolutions.

Appreciate what you have and build on it for a healthier lifestyle.

Sources: “Healthy Resolutions for the Whole Year,” “How to Keep a New Year’s Resolution,” American Council on Exercise, www.acefitness.org.