New Years News

By Ilana Katz MS, RD, LD

HAPPY NEW YEAR

Yes, another year, another resolution. Are you like the majority of promise-makers? Most people resolve to improve health and fitness.  Do you have a New Year’s Resolution? Well, if you’re like most Americans (88%)^*, you have at least one resolution. And, if you are like the majority of these promise-makers, your resolution is probably related to health and fitness. In most recent past years, on average, 42% promised to eat healthier, 50% resolved to exercise more, and 55% wanted to lose weight.  

^{*GNC Poll Research}

Here are some ideas that surveyed on the top of the resolutions list for 2010:

Lower my risk for the nation’s three top killers — heart disease, cancer, and stroke. How – engage in 45-60 mins of moderately-intense activity (eg., brisk walking, cycling, jogging or swimming) on most days of the week, supplemented this with a healthy diet.

Sharpen my mind and improve my mood. How – engage in 45-60 mins of moderate-intensity cardiovascular activity (eg., rollerblading, hiking, elliptical) on most days of the week supplemented this with a healthy diet.

To improve my immune function.    How -  engage in at least 60 mins of resistance training (e.g., weights, Pilates) 3 times a week supplemented this with a healthy diet.  (see my article on immunity:

SPOT THE COMMONALITY ! – you got it – Nutrition and Physical activity are major role players !!

NUTRITION TIP : Do Not Skip Breakfast

Upon waking, your body has been fasting for many hours and requires nourishment.

A balanced breakfast helps maintain health. Common breakfast foods include protein, B vitamins, essential fatty acids, and complex carbs – all important to improve concentration, mood and memory.

Breakfast is also linked to reduced risk of excess weight gain or diabetes, both by kicking your metabolism into gear and decreasing the chance of you grabbing high caloric snacks.

While resolutions are well intentioned, unfortunately most people fail at keeping them.

What about setting one goal? Doesn’t matter what it is, just make it measurable and realistic. For example, lose six pounds in three months. Keep it simple! Set yourself up for success!    

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Food Fun Facts

• In the United States, a pound of potato chips costs two hundred times more than a pound of potatoes.
• McDonalds and Burger King sugar-coat their fries so they will turn golden-brown.
• Research show that less than 40% of homemade dinners served in the US include vegetables.
• The average child will eat 1,500 Peanut butter and jelly sandwiches by high school graduation.

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SUPERFOOD SELECTION OF THE MONTH – CRANBERRY 

 Whether you drink cranberry juice, blend cranberries in smoothies, add cranberries to stuffing or enjoy cranberries in salsa, salads or side dishes, they can keep you healthy any time of the year. They are loaded with Vitamin C and other antioxidants.
Their crimson color comes from a flavonoid that may help lower your LDL- (bad) cholesterol, help prevent blood clots that cause heart attacks and strokes-and so protect you from heart disease. Their other plant substances may protect from cancers, gum disease and stomach ulcers.
Another better known benefit, substances in cranberries help prevent bacteria in the urinary tract from causing bladder infections.    

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Recipe Selection of the Season

When you absolutely need breakfast to go, try this super powered smoothie. Green tea’s antioxidants help prevent cancers, blocked arteries, and even tooth decay; flax seeds provide healthy essential fats, and berries offer fiber and vitamin C, all blended together in a grab and go breakfast.

Green Tea Berry Smoothie

¼ cup water (+ more if needed)

1 green tea bag

1 Tbsp milled flaxseeds

1 cup frozen mixed berries

6 oz low-fat vanilla yogurt

¼ cup cranberry juice

Honey to taste (optional)

Boil water, add teabag, let seep for 3 mins. Meanwhile, Blend until smooth: flaxseed, berries, yogurt and juice.

Squeeze and remove teabag. Add tea to berry mix, and blend again until smooth.

Adjust consistency with additional water, and add honey to taste, if desired.

338 calories          

		
		8g fat       

		
		2g sat. fat 

		
		14 mg chol

		
		11g protein        

		
		13g fiber.