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2012

I THINK I CAN, I THINK I CAN

January 15-21 is Healthy Weight Week

   With the New Year starting, many of us use this time to start FRESH. We create new beginnings and try to focus a little more on what we can do to live healthier lives.

 

NATIONAL HEALTHY WEIGHT WEEK – January 15 – 21 is a great time to start FRESH and get started on a healthy eating plan to get you within your healthy weight range.

 

If "healthy eating" makes you think about the foods you CAN’T have, try focusing on all the new foods you CAN eat. The Center for Disease Control and Prevention (CDC), shares the following tips:

  • Fresh fruits ― don't think just apples or bananas. These are great choices, but try some "exotic" fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren't in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.

 

  • Fresh vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven't tried like rosemary. You can sauté vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish—just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.

     

  • Calcium-rich foods ― you may automatically think of a glass of low-fat or fat-free milk when someone says "eat more dairy products." But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.

 

  • A new twist on an old favorite ― if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!

 

WHAT ABOUT THOSE LESS-THAN-HEALTHY COMFORT FOODS?

Healthy eating is all about balance. Enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only ONCE IN AWHILE and to balance them out with healthier foods and more physical activity.

 

Balancing physical activity and a healthful diet is your best recipe for managing weight and promoting overall health and fitness. This will put you on the road to achieving or maintaining a healthy weight and reducing the risk of developing diet-related chronic diseases.