is vowing to strive for a healthier life in the
coming year, after indulging during the holidays.
People typically have well-meaning aspirations
when it comes to setting those New Year’s
resolutions. Seeing those resolution through can
be a bit more difficult. Here are a few tips for
keeping 10 common health related resolutions.
Working Out. Make the action steps
of your resolution more specific, like “I
will walk on the treadmill for 30 minutes, three
to four times a week” or “I will
wear a pedometer to work, park farther from
the door and take the stairs instead of the
elevator to get in more steps per day.”
Weight. Make your goal more achievable
and timely, like”I will lose 5 pounds
by the end of the month.” Then come up
with action steps involving nutritional changes,
Better. Change your thinking from “I’m
going on a diet” to “I’m making
lifestyle changes to improve my eating habits.”
Consider keeping a food journal to find specific
areas you can change. Specific action steps
to take might include “I will limit eating
sweets to twice per week” or “I
will reduce my consumption of fast food from
three times per week to once per week”
or “I will increase my servings of fruits
and vegetables to five per day.”
Smoking. Set a realistic quit date.
Make sure you are not setting yourself up for
failure by trying to quit during an especially
stressful time. If you’re a heavy smoker,
talk to your doctor and consider using nicotine
replacement therapy such as nicotine patches,
gum or medications. Clear your home of all smoking-related
paraphernalia (cigarettes, lighters, ashtrays,
etc.). Set action steps to reduce your tobacco
intake slowly, like “I will cut back by
one cigarette per day over the next week.”
Also think about a plan to deal with cravings
and challenging situations.
Stress. Identify and write down your
stressors. Identify positive steps you can take
when feeling stressed and what sources of support
you have. A realistic action step might be something
like “During times of stress, I will practice
deep breathing techniques, write in a journal
or go for a walk to clear my head.”
Up Fast Food.
It is not always possible for some people to
give up all fast food, so begin by familiarizing
yourself with the healthier options on fast
food menus. Try using restaurants’ websites
to look up nutrition information, or pick up
nutrition pamphlets inside restaurants. Work
toward planning ahead and packing nutritious
meals to take with you.Set a specific, achievable
action step like “I will eat at fast food
restaurants no more than once a week.”
It may not be realistic to cut out all soda
from your diet at once. Think about ways to
decrease the amount of soda you are drinking.
For example, try mixing diet soda into regular
to cut the calories, or try substitutions like
flavored water, unsweetened tea or green tea.
An example of a measurable action step to set
might be “I will decrease the number of
sodas I drink from one per day to two per week.”
More Water. Ask yourself how you can
increase your water intake. Set realistic, specific
steps you can take, like “I will get a
refillable water bottle to carry with me”
or “I will replace calorie-laden beverages
with water or flavored water.”
More Sleep. Think about ways you can
reach this goal. An example of an action step
might be “I will go to bed 30 minutes
earlier than usual and avoid caffeine late in
the day.”Set a specific bedtime, and stick
to a consistent schedule to get your body adjusted.
Families with children can especially benefit
from having a consistent routine for getting
to bed at the same time each night.
Back on Alcohol. Quantify
how much alcohol you are drinking now. Decide
what might be a realistic amount to cut back
to. For example, if you typically go out on
the weekend and drink six or eight beers, limiting
yourself to two beers might be your goal. If
needed, devise a step-by-step plan with action
steps like “I will remove alcohol from
the home” or “I will avoid situations
where alcohol will be served.”Identify
supportive people (or join a support group)
that can help you keep your resolution.
of December 21, 2008
the holidays approaching, try these tips to make
your family celebrations more a little less worry
ahead. Prepare anything ahead of time that you
can. Spread the preparation over several days
instead of just one.
your run to the grocery store, buy extra rolls,
frozen vegetables and a frozen pie just in case
something goes wrong with one of your dishes.
(yes, it can happen to anyone)
your refrigerator a few days ahead to hold groceries
and dishes cooked ahead of time.
to the National Turkey Federation, allow one
pound of uncooked turkey per person for an eight
to 12 pound bird. For a larger turkey, 3/4 pound
is sufficient. These guidelines allow leftovers
for the after-holiday turkey sandwich.
turkey should be thawed in the refrigerator.
Whole turkeys thaw at a rate of four to five
pounds per 24 hours.
speed thawing, keep the bird in the original
packing and place in a clean, sanitized sink.
Submerge in cold water and change the water
every 30 minutes. Allow 30 minutes per pound
best way to determine if a turkey is done is
by using a meat thermometer. Cook the meat until
the breast reaches 170 degrees Farenheit or
the thigh reaches 180 degrees Farenheit.
cooking something on the stove that might boil
over, keep a large balloon whisk nearby to release
the bubbles and lower the temperature of the
overflowing liquid. This will alleviate any
big messes while cooking.
enjoy your holidays.
of December 14, 2008
are always an easy and fun appetizer for the holidays.
I love the taste of roasted red peppers so the
follow treat is one of my favorites. See if you
Red Pepper, Turkey and Scallion Pinwheel
large flour tortillas, assorted colors
1 (8-ounce) tub of fat free of low fat whipped
6 roasted red peppers, sliced 1/3-inch thick
3/4 pound thinly sliced turkey breast
12 thin scallion greens
spread cream cheese on the tortilla. Top with
a thin layer of red pepper strips, scallions and
turkey, keeping the fillings a 1/2-inch from the
edge of the tortilla.
tightly, and press to seal. If it is not sealing,
stick toothpicks in every inch along the border.
Slice roll in to pieces 3/4-inch to 1-inch thick
of December 7, 2008
is nothing like a hot spicy drink to get you in
the mood for the holidays. If shopping has exhausted
you, what better way to relax then a hot cup of
2 1/4 cups granulated sugar
4 cups water
2 cinnamon sticks
1 slice fresh ginger root
4 cups orange juice
2 cups lemon juice
8 cups apple juice
8 whole allspice berries
1 tablespoon whole cloves
In a large saucepan, combine sugar and water.
Boil for 5 minutes. Remove from heat, and add
cinnamon sticks, allspice berries, cloves, and
ginger. Cover and let stand in warm place for
Strain liquid into a large pot. Just before serving,
add juices and cider and quickly bring to boil.
Remove from heat and serve.
Serving: 78 Calories; trace Fat (2.0% calories
from fat); trace Saturated Fat; trace Protein;
20g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol;
2mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable;
1/2 Fruit; 0 Fat; 1 Other Carbohydrates.