Healthy Living Articles

I don’t know about you but I don’t like to diet. Several in our family needed to shed a few pounds and get in better condition so my daughters signed us up for “Slim Down Sandy.” The name tells it all.

Our city promotes slimming down and living a better lifestyle. Over 400 people signed up this year. I guess we all had some of the same problems. To help encourage us in our goal of slimming down, those who lost at least 10 pounds received awards, information and our names were placed into drawings and we all won prizes.

For ten weeks we received an email from the city. We got the Exercise Tip of the Week and the Nutrition Tip of the Week. We were invited to walk in the park with everyone.

Here are some of the Nutrition Tips we received in our “Slim Down Sandy” weekly email:

Don’t give in When you Eat Out or are on the Go
It’s important to watch portion sizes and make smart food decisions wherever you are.

At the grocery store, plan ahead by buying nutrient rich foods for meals and snacks
For lunch, have a sandwich on whole-grain bread and drink water, a low-fat milk, or other drinks without added sugars
In a restaurant, opt for steamed, grilled, or broiled dishes instead of fried or sautéed foods.
On a long trip or outing, pack sliced fruits, vegetables, string cheese, or unsalted nuts to help you avoid impulsive snacking on unhealthy foods

Eat at Least 5 Servings of Fruits and Vegetables a Day
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and help to keep your calorie count low. Eating a variety of fruits and vegetables, in a variety of colors will take advantage of the entire range of vitamins and antioxidants available.

Avoid Sodas
Soda contains many calories, sugar and other unnatural ingredients. Even diet sodas, which contain little or no calories, still have many unnatural ingredients. The concern is that soda offers no nutrients and replaces other foods that provide some nutritional value. Those drinking large amounts of soda have a higher risk of osteoporosis - especially if soda is replacing milk. Another downside to drinking soda is the chance of having tooth decay. The sugars and acid in soda dissolve tooth enamel and lead to cavities. The next time you reach for a soda, try drinking water instead.

Choose skim or lowfat milk
Load up your salad with vegetables and opt for a vinaigrette dressing rather than a creamy ranch or cheese dressing
Look for whole grain breads rather than white breads
Choose brown rice rather than white rice
Order green peppers and other vegetables on your pizza, avoid toppings high in fat
Beware of alcohol; it impairs your judgment and will contribute to the munchies
When craving a snack, reach for a fruit or vegetable, like baby carrots – they are low in calories and fat

Use olive oil for cooking as often as you can. It adds flavor and is healthier.
For sautéing, use a teaspoon of oil and spread it in the pan with a pastry brush. If need only to lightly coat the pan with oil, use a spray bottle instead.
Buy a great wok and stir fry often. You can easily stir-fry in water or a vegetable broth with without affecting taste.
Thicken gravies with milk or, if you don't eat dairy, use a blender to mix broth with flour.

Eat More Often
That’s right, eat more often. By eating several smaller meals or snacks, five to six times per day, rather than two or three large meals per day, your body will have a more consistent source of energy and will be less likely to build up fat reserves for those long periods between meals. While you are eating more often, make sure you are getting plenty of nutrients during these smaller meals, such as whole grains and fruits and vegetables.

Watch what you Drink
For many of us, we don’t think too much about what we drink and how it affects our nutrition. However, beverages can make a big difference in your daily calorie count, and in the mix of vitamins and minerals you are consuming as compared to fats and sugars. We’ve previously mentioned avoiding sodas altogether. However, as you consume other beverages, keep in mind the fats and sugars in the drink. For good ideas about what to drink and not drink

Get Colorful!
We all need to eat more fruits and vegetables. So, while you are trying to get your servings in, make sure you are getting plenty of color and variety with your produce. This will help your body get a better variety of vitamins and minerals from the food you eat. Keep fruits and vegetables handy and try not to let any meal go by without getting in a full serving of fruits or veggies. For something fun this week, go to the produce section of your grocery store and try a fruit or vegetable you have never eaten before.

By using these tips and exercising a little along the way you can also lose the weight you need to lose and feel better about yourself.