Do you recognize "chooseMyPlate.gov"?
It was launched in June of 2011, so Happy Birthday to this ICON!
It is part of a larger communication initiative, managed by the USDA, and emphasizes the food groups that help us to make better food choices. Based on the icon, here are MY OWN 5 tips for weight loss and healthier eating1. INCLUDE AT LEAST 3 OF THE GROUPS AT EVERY MEAL -
For instance,breakfast: grains, dairy and fruit OR protein, vegetables and dairy
(shredded wheat, skim milk and blueberries) or (omelet with spinach and cheese).
lunch: vegetables, protein and fruit OR grains, proteins and dairy (salad with beans and chickpeas and a banana) or (sandwich with turkey breast and low fat Swiss plus a yogurt).
dinner: protein, grains and vegetables OR vegetables, grains and fruit (baked cod with whole grain couscous and asparagus) or (stir fried vegetables over brown rice and fresh pineapple)
2. VARIETY IS THE KEY TO A HAPPY TUMMY -
Most of the foods that are included in these food groups are Weight Watchers "Power Foods" and I've heard more than once from my amazing members that these foods are not that appealing! I hear you, so to keep your meals exciting, I suggest you add lots of choices to widen your eating experiences. Try something new often. Have you tried Quinoa, what about Jicama or Mustard Greens?3. BRING YOUR OWN LUNCH -
Bringing your own lunch, especially to work, but also for folks who are likely to find themselves in the mall or at your kids sport events at mealtimes could make the difference between sticking with your healthy choices or blowing it!
Make it exciting with colorful and flavorful choices. We eat with our eyes first and then our taste buds. If you get into the habit of making this a routine, you will find that you have a much easier time losing weight and keeping it off - that I can guarantee!
4. EAT FISH -
Do you include fish in your diet? It's easier to cook than you think and is quick to prepare, so it gives you a quick and easy option for suppers! Try and buy your fish fresh (not frozen), make sure it's firm to the touch, if you see the eyes they should be bright (not cloudy) and there should be minimal fishy smell.
Many fish can be grilled on your BBQ, think firmer fish, such as sword, tuna, mahi mahi, shrimp and salmon.
White flakier fish are very easy to bake in the oven in an ovenproof dish - spray the dish with cooking spray and place the fish into the dish (don't crowd the dish), add a few aromatics, such as onions or leeks, garlic, sliced tomato, your favorite herbs and lemon or lime or orange slices. Add a little liquid (few Tbsp, not a lot) such as water, broth, wine or milk and bake in the oven until the flakes fall apart. You can cook your veggies in the same dish, if you'd like - add spinach, summer squash, sliced peppers and tomato quarters. YUM!
5. KEEP YOUR FOODS LEAN!
Lots of extra Points Plus Values come from hidden fats and oils. You'll be amazed how many PPV you can save by changing to reduced fat cheeses (2% milk fat or less) and other foodstuffs, such as factory produced sauces and dressings. If you're looking for PPV savings, it's so worth it to change those items in your shopping cart.
Take a look at the Nutrition Label and look at the total fat (I have a personal benchmark of less that 4g), the amount of the calories that come from fat (if that data is on the label); you'll want that number to be as low as possible and then finally, take a look and see if there is any trans fat in the food - if there is, you may want to reject that item and choose something else!
I would be remiss if I only focused on food and did not mention "lifestyle" since I am suggesting changes to make for a Healthier Life!
I can see your face fall as I say that... please keep your mind open for a few minutes - I'm not going to tell you to exercise like a fiend, lose the alcohol and cut out your ice-cream, but here are ...
...3 easy changes you can make today:
(a) MOVE: Be proactive about increasing your walking during your every day, normal routine. I know you've heard it before, but make an effort to park further away, print to the printer further from your desk or use the bathroom 2 floors away!
(b) CUT OUT "guilt" and "regret" plus other negative self talk - it is very destructive! If you slip-up or are unduly influenced by others around you, make an extra effort to put it in context, forgive yourself and get right back on the wagon! I cannot stress strongly enough the value of being kind to yourself. Think of what you might say to your best friend in such a situation.
(c) SLEEP: Go to bed 15 minutes earlier, turn off the TV and shut down the laptop and turn off the light. As you get used to the 15 minutes earlier, you can try to pull back another 15 minutes until you achieve a bed-time that gives you a good 7 hours a night! Here is an article from the Harvard School of Public Health. It is worth reading.
As we move into the SUMMER - at long last, right, please don't ignore your health goals. Keep on moving forward with your good efforts and keep on coming to your meeting.
AND...
