We all do it. We make excuses for not doing something we know we should. Should we eat healthy and exercise? You bet! However, until it becomes a priority, excuses will always prevail. Jenna Hogan, a registered dietitian with University of Illinois Extension, has heard many excuses for not following a healthy diet and exercise plan, but the most common excuse is "no time." "This is like saying my dog ate my homework," says Hogan. Just as you must take the time to do homework, housework or to brush your teeth and bathe, you must take the time to eat healthy and exercise.
We are not perfect all the time. However, balancing a healthy diet with exercise on most days of the week is essential and over time it is easy. "Healthy eating, coupled with physical activity, should be a lifestyle that lasts a lifetime", says Hogan. "Don't make it hard on yourself by following the latest fad diet that is very restrictive and just plain unrealistic." Instead, use the food guide pyramid as a guide to eating healthy. Include plenty of vegetables, fruits, whole grains, low fat dairy products, lean meats and healthy fats each day. There are many good reasons to stay healthy and physically fit; these reasons override all excuses.
Source: Jenna Hogan, Visiting Extension Educator, Nutrition & Wellness, Springfield Center, firstname.lastname@example.org
Reaching a healthier weight is a balancing act. The secret is learning how to balance your "energy in" and "energy out" over the long run. "Energy in" is the calories from the foods and beverages you have each day. "Energy out" is the calories you burn for basic body functions and physical activity. Many people want to lose weight. To do this the strategy is simple – the challenge is putting it into practice every day.
Get moving! Physical activity can help you reach and keep a healthier weight.
Follow your progress by tracking your food intake and physical activity. Check your weight weekly.
Be sure to include fruits and vegetables in your holiday meal plan along with a few traditional holiday foods. Here are some ideas:
Source: Barbara Farner, U of I Nutrition Educator
Freeze leftover turkey, chicken and ham if you cannot eat it within a few days. Gravy and stuffing only keep 1-2 days, freeze after 2 days. Add leftover turkey, chicken or ham to:
I ran into a stranger as he passed by, "Oh excuse me please" was my reply. He said, "Please excuse me too; I wasn't watching for you."
We were very polite, this stranger and I. We went on our way and we said good-bye.
But at home a different story is told, how we treat our loved ones, young and old.
Later that day, cooking the evening meal, my son stood beside me very still. When I turned,
I nearly knocked him down. "Move out of the way," I said with a frown.
Why do we treat strangers BETTER than our family members? We have more understanding with strangers than the ones we love.
Reduce your portion sizes and be more physically active. Portion size and serving size are not the same! A "portion" is how much you choose to eat at one time. A "serving" size is the amount of food listed on the Nutrition Facts label.
For people with diabetes, the flu can be more than aches and pains. It can mean longer illness, hospitalization, even death! Diabetes can make the immune system more vulnerable to severe cases of flu. In fact, people with diabetes are almost three times more likely to die with influenza, "the flu", or pneumonia.
So take control! When you live with diabetes you are careful about the food and meals you eat, you try to exercise each day and you see your doctor regularly. Now add an annual flu vaccine to your routine. Call your doctor's office to make sure a flu shot is okay for you. Check the schedule for flu shots in your local paper or clinic.
If you have been taking Avandia and have not talked to your doctor recently, you should make an appointment. After further evaluation of drug trial data it was found that Avandia may increase the risk of heart attacks. Talk to your doctor about your risk for having a heart attack, and whether other medications to lower your blood glucose may be better for you.
When families gather for holiday meals, special traditions are often observed. It is okay for traditions to change over the years as the family changes. The important thing is that the family spends time together building fond memories and strengthening relationships.
Consider gifts and holiday routines this year that add fitness to your family's day: a yoga video to start the morning, music to dance as your fixing the turkey, comfortable shoes as you walk in the mall, toys such as balls, outdoor games, bikes, or a membership at the YMCA for the family. You can also give teens gift certificates and take them shopping after the holiday so that they can walk and find their treasures at discount prices.
Serves 5: 1 serving = ¼ cup
1 cup raw cranberries
2 tablespoons Splenda®
½ teaspoon ground ginger
½ teaspoon cinnamon
½ teaspoon ground cloves
¼ cup finely chopped onion
¼ cup finely chopped celery
1 medium apple, peeled and chopped
Simmer all ingredients except apple in saucepan for 15 minutes, stirring occasionally. Add chopped apple and cook for an additional 5 to 10 minutes. Cool. Serve as an accompaniment to turkey, fish, or pork.
Note: This is a tart chutney. To increase sweetness, add additional Splenda®.
Nutritional Information: Calories 30, Calories from Fat 0, Total Fat 0g, Cholesterol 0mg, Sodium 11mg, Carbohydrate 8g, Dietary Fiber 2.5g, Protein 0.5g, Exchange free, Carbohydrate Units 0.