Tag Archives: Success

How You Can Improve Eating Behavior in 2013

New Years calanderJust in time for your New Year’s Resolution, this great article provides a few tips to help keep you on the right track for 2013!

Courtesy of The Atlanta Journal-Constitution

By Carolyn O’Neil

If you’ve banned bonbons and sworn off french fries, I don’t need to tell you that New Year’s diet resolutions are among the most popular self-improvement declarations.

But the trouble with telling yourself to make big changes — whether it’s with food or finances — is that it only takes a few slip-ups and you’re back to your old tricks again. That’s why nutrition experts say don’t be so rough on yourself, because adopting healthier eating behaviors takes some time.

In her new book, “The Food Lover’s Healthy Habits Cookbook,” registered dietitian Janet Helm writes, “One recent study found that it takes an average of 66 days before a new habit becomes automatic.”

She adds that long-term behavior change is the result of small victories and little daily tweaks. For instance, when ordering a veggie omelet, ask the kitchen to double up on the veggies and halve the cheese to shave off significant calories and add fiber and nutrients.

Sometimes a new habit means continuing to enjoy the splurge foods you love, but less often.

“Eat your special foods in reasonable amounts,” registered dietitian Jill Nussinow suggests. “If you love cheesecake and eat it a few times a year, that’s fine. Love great croissants? Eat them occasionally, as in when you go to Paris or the best bakery around.”

Be specific

Diet declarations such as “I’ll never eat out again!” are just way too broad to be believed. Helm advises being as specific as possible so goals are action-oriented. For instance, instead of “I’ll be more active,” she suggests “Get up 30 minutes earlier so I can walk in the morning before work.”

Or, let’s say you love Southern foods. Rather than promising to back away from bacon totally, learn to enjoy Southern flavor favorites in moderation.

Resolve to eat more

While most folks think of nutrition improvements as a list of the things they’re not supposed to eat, registered dietitian David Grotto has come up with the lists of food you should be eating more to be healthier.

In his new book, “The Best Things You Can Eat,” he ranks nutrient-rich foods “For everything from aches to zzzz.” For instance, Grotto’s top foods for lowering cholesterol fall into three categories: whole grains, berries and legumes. Garlic, apples and olive oil make the list, too.

Another happy side effect of eating more healthy foods is that they keep you feeling full while crowding out the junk foods and fast foods you may be trying to consume less of in 2013.

Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” Email her at carolynoneil@aol.com.

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January and February Step Up Spokane Winner

Linda Dietrich is getting married in June and that’s one reason she’s on our 10,000 step challenge.  Congrats Linda, for tracking with us at least 10 times a month you are the January Step Up winner!  For the effort Linda will enjoy a couple of fabulous burritos from Neato Burrito in downtown Spokane. Neato specializes in healthy fast food made from scratch with vegan and vegetarian options, brown rice, all white chicken breast meat, and more.

Linda likes that all her activity counts as steps, from yoga, to weight lifting, to walking and running.  She says doing the challenge helps her “ramp it up more”.  She just started this 4 month challenge in January, you’re more than halfway there…keep it up Linda!

Hats off to Herb Hylton of Spokane for being the February Step Up winner! For tracking his physical activity at least 10 times a month Herb can reward himself with a healthy burrito from Neato Burrito in downtown Spokane!  And these burritos are neat..fresh ingredients made from scratch with lots of low-fat and good-for-you options!

This 47 year old father of two is a machine when it comes to working out!  He’s lost 63 pounds in the past couple of years because, he says he “keeps moving”!  That’s the Step Up philosophy, add more movement to your day and track it.  Herb is doing the 10,000 step challenge so he can include his many activities,, zumba, swimming, running, skiing, and weights.  He says logging his activity pushes him to see how far he can go. Thanks for being a great example Herb!

 

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