2013 – Healthy Dietary & Lifestyle Changes Equal Big Results

There is no better time than now to make a fresh start to a healthier way of eating and living in 2013.  All of us can benefit from making dietary and lifestyle changes.  Healthy food choices and increased physical activity will positively impact our lives.

We have experienced quite the evolution in my house this past year.  Some of my biggest changes are in the choice of ingredients used in the preparation of our meals, and the method in which I prepare the food.  The result is more energy, weight loss, and improved blood test scores.

• Read product labels...at the grocery store always reach for low-fat, low-sodium or no salt added foods.  Beware, some low-fat products have added sodium or sugars.  If necessary, additional sodium can be added during the preparation process of your recipe, or when cooking your meal. 
• Choose lean proteins, such as lean turkey, chicken, bison/buffalo, pork and beef.  Add more seafood, such as wild salmon, cod, halibut, and a limited amount of shrimp and scallops to your weekly menu. 
• Use fat-free, sugar-free plain yogurt in place of sour cream, and other fats such as mayonnaise.  FAGE Total 0% Greek Yogurt (plain) is a great substitute for sour cream in most recipes – I can’t tell you the last time I purchased sour cream.
• Remove the butter; instead use extra virgin olive oil, canola oil and other healthier fats whenever possible.
• Use skim or 1% milk instead of whole milk.  Experiment with almond and soy milks – watch for the sugar, use unsweetened and add your own sweetener if needed.  If you add Half & Half to your coffee use fat-free…you will not notice a difference.
• Incorporate more fresh vegetables to your dishes.
• Season your food by using fresh and dried herbs, spices, peppers, salt free seasonings, fresh lemon juice and lime juice – limit the salt.
• Add more fiber by using whole grain or whole wheat pasta, brown rice, beans, barley, lentils in your meals.  For that extra crunch try tossing in some cooked wheat berries at the end.  Choose thin sliced whole grain or whole wheat bread to add fiber and reduce the carbs.  Exercise portion control, especially with carbohydrates.
• Add healthy walnuts, almonds, macadamia nuts and pistachios to your diet.
• Prepare salads for your lunches.  Adding shredded carrots, red peppers, garbanzo beans, nuts, and black beans to fill you up and not leave you looking for that something extra...experiment with different ingredients.

Incorporate exercise into your everyday routine.  Use the steps instead of the elevator.  Do not sit for long periods of time, get up and walk around your house.  Get up from your desk at work and take a little walkabout, go up and down the stairs just for the heck of it. Join a gym or purchase workout equipment for use at your home (if possible), and use it. 

Be sure to consult with your physician before making any dietary changes or before beginning any exercise regimen.

Start out making small changes in your diet, and each week add something good and remove something bad.  Finally experiment with different ingredients, research the internet and magazines, and of course, visit Gail’s Healthy Home Cooking blog when planning your next meal.

 
Happy New Year…and Happy Healthy Home Cooking!