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Elect
to make change in your health
Jan 21, 08
Suzanne Havala Hobbs
It’s
a new year and a time of change for our nation. Harness the
optimism and make it a time of change at home by taking steps
to improve your diet and health.
It’s a hard thing to do. In fact, you may have tried
some strategies in the past that didn’t work out.
Some approaches aren’t realistic for everyone. Think
about what’s worked for you and what hasn’t. For
many of us, it isn’t practical to:
* Count calories. Strictly budgeting your food intake each
day and keeping meticulous diet records is a set-up for failure
for many of us.
A better option is to keep a food diary for a few days every
now and then. Less fuss, but it helps you maintain a level
of awareness about what and how much you eat.
* Follow a structured diet. I’ve been counseling people
on diet for nearly 30 years. The most frequent request hasn’t
changed: “Do you have a diet sheet I can follow?”
Problem is, nobody follows them. Not for long, anyway.
We want detailed instructions, but we don’t adhere to
the plan for long. Why?
Carved-in-stone plans aren’t flexible enough –
or people don’t have the necessary skills – to
adapt them to the changing circumstances of busy lives.
* Substitute specialty products. Tasteless cookies and other
low-cal desserts, meal replacement drinks and diet bars aren’t
satisfying because they don’t provide the texture, flavor
and other sensory experiences we enjoy in our meals.
They can expensive, too.
* Gym memberships and home fitness equipment that go unused.
If you’ve tried and it isn’t working, try something
else. If you don’t use the equipment, sell it to someone
who will.
Don’t delay in figuring out what works for your lifestyle
and personality.
Try to find that happy medium between structure and freedom,
discipline and flexibility. For many of us, that means taking
simple steps to set up an environment and routine that over
time supports health.
Yes we can:
* Keep fruit in the house. A large bowl of different kinds
of fresh fruit – bananas, apples, pears, oranges –
adds color like a floral arrangement. It also makes for quick
and portable snacks or the raw ingredients for salads and
garnishes.
* Pack a lunch for work or school. I mention this often, but
it’s a very important and easy way to gain control over
a substantial portion of your food intake each day. You’re
more likely to eat well and avoid junky vending machine snacks
and fatty, high-calorie restaurant food. You’ll save
money, too.
* Eat more beans and less meat. Again, a simple change with
the potential for having a major impact on your overall diet
quality.
If you don’t know how to begin, experiment with recipes
for bean chili, beans and rice, or bean soup. Try your hand
at bean burritos.
These are foods that most people like. They’re familiar,
good for you, inexpensive and easy to make. Use them to replace
meat several times each week, and you’ll boost your
intake of beneficial nutrients while cutting back on those
you get too much of.
* Incorporate more ethnic dishes. Expand your repertoire by
eating Indian curries and dahl, Chinese stir-fry vegetable
dishes, Mediterranean-style salads, sides and entrees such
as couscous, hummus, salads and soups.
Diversity in your diet can help you break free of traditional
traps – the cheeseburgers and steaks – that prevent
you from making positive changes in your diet.
* Walk. To the store, to work, in your neighborhood. No special
equipment is needed, and you can do it year-round just about
anywhere. It’s free, it’s flexible, it’s
enjoyable (take a friend or your dog) and it’s effective.
This is the year. Aim for changes you can believe in.
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